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

4 rounds, each round for time, of:

• 12 Dumbbell Push Press
• 18 Sit-ups
• 400m Run
  • Rest 2 mins between each round

Metcon sin material

4 rounds, each round for time, of:

• 21 Hand Release Push-ups (Video)
• 18 Sit-ups (Video)
• 400m Run
  • Rest 2 mins between each round