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

As many reps as possible in 12 mins, a ladder (1-2-3-4-5-6-7-…) of:

• 1 Dumbbell Sumo Deadlift
• 1 Dumbbell Floor Press
• 2 Dumbbell Sumo Deadlifts
• 2 Dumbbell Floor Press
• 3 Dumbbell Sumo Deadlifts
• 3 Dumbbell Floor Press
• … Continue adding 1 rep each round to each movement until time expires.

Metcon sin material

As many reps as possible in 12 mins, a ladder (1-2-3-4-5-6-7-…) of:

• 1 Good Mornings (Video)
• 1 Glute Bridge (Video)
• 1 Hand Release Push ups (Video)
• 2 Good Mornings
• 2 Glute Bridge
• 2 Hand Release Push ups
• 3 Good Mornings
• 3 Glute Bridge
• 3 Hand Release Push ups
• … Continue adding 1 rep each round to each movement until time expires.