Warm up

Every minute for 10-20 minutes of:

1. Down-Dog to Pigeon (Video)
2. Skater Jumps (Video)
3. Lateral Plank Hold or Lateral Knee Plank Hold (Video1) (Video2)
4. Burpees (Video)
5. Hollow Rocks (Video)

Metcon

Complete as many rounds as possible in 20 mins of:

• 6 Burpee Tuck Jumps
• 12 Renegade Rows
• Run, 200 m

Metcon sin material

Complete as many rounds as possible in 20 mins of:

• 6 Burpee Tuck Jumps (Video)
• 18 Plank Shoulder Taps (Video)
• Run, 200 m