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

21-15-9 reps, for time of:

• Dumbbell Hang Squat Clean (Video)
• Dumbbell Push Jerk (Video)

Video Metcon

Metcon sin material

21-15-9 reps, for time of:

• Burpee (Video)
• Lunge (Video)
• Push-up or Knee Push-ups (Video1) (Video2)