Warm-up

Every minute for 10-20 minutes of:

1. 45” Step & Reach (Video)
2. 45” Dips (Video)
3. 45” Frontal Plank Hold (Video)
4. 45” Down-Dog to Pigeon (Video)
5. 45” Single Leg Glute Bridge (Video)

Metcon

Complete as many rounds as possible in 20 mins of:

• 200m Run
• 8 Dumbbell Renegade Rows (Video)
• 12 Dumbbell Deadlifts (Video)

Video Metcon

Metcon sin material

Complete as many rounds as possible in 20 mins of:

• 200m Run
• 12 Plank Shoulder Taps (Video)
• 8 Tuck Jumps

Quien no tiene espacio para correr, puede hacer:

• 1:00 Jumping Jacks (Video)
• 1:00 Rope Jumps (Video)
• 24 Double unders (Video)