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

For time:

• 60 Dumbbell Deadlifts
• 60 Dumbbell Front Rack Lunges
• 60 Dumbbell Floor Press
• 60 Burpee Tuck Jumps

Metcon sin material

For time:

• 80 Good Mornings (Video)
• 80 Lunges (Video)
• 60 Bench Dips (Video)
• 60 Burpee Broad Jumps (Video)