Warm-up

Every minute for 10-20 minutes of:

1. 45” Run in place (Video)
2. 45” Overhead Odd-Object Hold (Video)
3. 45” Good Mornings (Video)
4. 45” Superman (Video)
5. 45” Up-Down (Video)

Metcon

AMRAP (As many rounds as possible) in 30 mins of:

• Run, 400 m (Video)
• 7 Dumbbell Bent Over Rows (Video)
• 14 Dumbbell Sit-ups (Video)
• 14 Dumbbell Front Squats (Video)

Metcon sin material

AMRAP (As many rounds as possible) in 30 mins of:

• Run, 400 m (Video)
• 20 Plank Shoulder Taps (Video)
• 20 Sit-ups (Video)
• 20 Air Squats (Video)