Warm up
Every minute for 10-20 minutes of:
- 45” Rope Jumps (Video) o Double unders (Video)
- 45” Dips (Video)
- 45” Single Arm DB Windmill (Video) o Single Arm DB Overhead Squat (Video), Left Side
- 45” Mountain Climbers (Video)
- 45” Single Arm DB Windmill (Video) o Single Arm DB Overhead Squat (Video), Right Side
Metcon
Every 2 mins for 20 mins:
- 6 Dumbbell Power Clean & Jerk
Metcon sin material
Every 2 mins for 20 mins:
- 6 Burpee Tuck Jumps (Video)
