Warm up

Every minute for 10-20 minutes of:

1. 45” Jump rope (Video) o Double Unders (Video)
2. 45” Birdog (Video)
3. 45” Touch & Reach (Video)
4. 45” Wall-Sit (Video)
5. 45” Glute Bridge (Video)

Metcon

5-10-15-20-15-10-5 reps, for time of:

• Dumbbell Floor Press
• Double Dumbbell Swing

Metcon sin material

5-10-15-20-15-10-5 reps, for time of:

• Push ups (Video1) (Video2)
• GoodMornings (Video)
• Glute Bridges (Video)