Warm-up

Every minute for 10-20 minutes of:

1. 45” Jump rope (Video) o Double Unders (Video)
2. 45” Birdog (Video)
3. 45” Touch & Reach (Video)
4. 45” Wall-Sit (Video)
5. 45” Glute Bridge (Video)

Metcon

AMRAP (As many rounds as possible) in 20 mins of:

• Run, 200 m
• 12 Dumbbell Renegade Rows (Video)
• 12 Dumbbell Snatches (Video)

Metcon sin material

AMRAP (As many rounds as possible) in 20 mins of:

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