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

Every 2 mins for 20 mins do:

• 5 Dumbbell Snatches
• 10 Dumbbell Overhead Squats

Perform each round on one side

Metcon sin material

Every 2 mins for 20 mins do:

• 4 Burpee Tuck Jumps (Video)
• 8 Jumping Air Squats (Video)