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

6 rounds for time of:

• 12 Dumbbell Deadlifts (Video)
• 100m Single Arm Dumbbell Overhead Carry (Video)

Metcon sin material

6 rounds for time of:

• 12 Good Mornings (Video)
• 12 Skater Jumps (Video)
• 1min Plank Hold (Video)