Warm-up

Every minute for 10-20 minutes of:

1. 45” Rope Jumps (Video) o Double unders (Video)
2. 45” Dips (Video)
3. 45” Single Arm DB Windmill (Video) o Single Arm DB Overhead Squat (Video), Left Side
4. 45” Mountain Climbers (Video)
5. 45” Single Arm DB Windmill (Video) o Single Arm DB Overhead Squat (Video), Right Side

Metcon

4 rounds for time of:

• Single Arm Dumbbell Overhead Carry, 100 m (Video)
• 15 Dumbbell Bent Over Rows (Video)
• 25 Double Dumbbell Swings (Video)

Metcon sin material

4 rounds for time of:

• 25 Good Mornings (Video)
• 25 Glute Bridges (Video)
• 25 Plank Shoulder Taps (Video)