Warm up

Every minute for 10-20 minutes of:

1. 45” Lunge & Reach (Video)
2. 45” Lateral Plank Hold or Lateral Knee Plank Hold, Left side (Video1) (Video2)
3. 45” Down-Dog to Pigeon (Video)
4. 45” Lateral Plank Hold or Lateral Knee Plank Hold, Right side (Video1) (Video2)
5. 45” Dips (Video)

Metcon

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

• 5 Dumbbell Bent Over Rows
• 7 Burpee Tuck Jumps
• 9 Dumbbell Thrusters

Metcon sin material

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

• 10 Plank Shoulder Taps (Video)
• 7 Burpee Tuck Jumps (Video)
• 9 Jumping Air Squats (Video)