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

4 rounds, 1 min per station, for reps:

• Dumbbell Bent Over Row (Video)
• V-up (Video)
• Dumbbell Squat Clean (Video)
• Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Metcon sin material

4 rounds, 1 min per station, for reps:

• Plank Shoulder Taps (Video)
• V-up (Video)
• Jumping Air Squats (Video)
• Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.