Warm-up

Every minute for 10-20 minutes of:

1. 45” Touch & Reach (Video)
2. 45” Frontal Plank Hold (Video)
3. 45” Down-Up-Dog (Video)
4. 45” Sit-ups (Video)
5. 45” Push ups or Knee Push ups (Video1) (Video2)

Metcon

AMRAP (As many reps as possible) in 12 mins of:

• 3 Double Dumbbell Swings (Video)
• 3 Hand Release Push-ups (Video)
• 6 Double Dumbbell Swings
• 6 Hand Release Push-ups
• 9 Double Dumbbell Swings
• 9 Hand Release Push-ups

Continue adding 3 reps each round to each movement until time expires.

Metcon sin material

AMRAP (As many reps as possible) in 12 mins of:

• 3 Good Mornings (Video)
• 3 Glute Bridges (Video)
• 3 Hand Release Push-ups (Video)
• 6 Good Mornings
• 6 Glute Bridges
• 6 Hand Release Push-ups
• 9 Good Mornings
• 9 Glute Bridges
• 9 Hand Release Push-ups

Continue adding 3 reps each round to each movement until time expires.