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)

Hollow Rocks (Video)

Metcon

6 rounds, each round for time, of:

• 12 Seated Dumbbell Z Press or Strict Press (Video)
• 12 Dumbbell Sumo Deadlift High-pulls (Video)
• Run, 200 m (Video)
  • Rest 2 mins between each round

Metcon sin material

6 rounds, each round for time, of:

• 12 Push-ups or Knee Push ups (Video1) (Video2)
• 6 Burpee Tuck Jumps
• Run, 200 m (Video)
  • Rest 2 mins between each round