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

3 rounds, each round for time, of:

• 30 Double Dumbbell Russian Swings
• 40 Dumbbell Goblet Reverse Lunges
• 50 Sit-ups
• 60 Double unders or Jumping Jacks
  • Rest 3 mins between each round

Metcon sin material

3 rounds, each round for time, of:

• 30 Good Mornings (Video)
• 40 Reverse Lunges (Video)
• 50 Sit-ups (Video)
• 60 Jumping Jacks (Video)
  • Rest 3 mins between each round