Warm up

Every minute for 10-20 minutes of:

1. 45” Step & Reach (Video)
2. 45” Dips (Video)
3. 45” Frontal Plank Hold (Video)
4. 45” Down-Dog to Pigeon (Video)
5. 45” Single Leg Glute Bridge (Video)

Metcon

Complete as many rounds as possible in 16 mins of:

• 12 Dumbbell Snatches
• 9 Burpees
• 12 Dumbbell Renegade Rows

Metcon sin material

Complete as many rounds as possible in 16 mins of:

• 12 Skater Jumps (Video)
• 9 Burpees (Video)
• 12 Plank Shoulder Taps (Video)