Warm-up

Every minute for 10-20 minutes of:

1. 45” Up-Down (Video)
2. 45” Birdog (Video)
3. 45” Touch & Reach (Video)
4. 45” Squat 90º Hold (Video)
5. 45” Sit-ups (Video)

Metcon

AMRAP (As many reps as possible) in 12 mins 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

AMRAP (As many reps as possible) in 12 mins of:

• 1 Good Morning
• 1 Glute Bridge
• 1 Hand Release Push-up
• 2 Good Mornings
• 2 Glute Bridges
• 2 Hand Release Push-ups
• 3 Good Mornings
• 3 Glute Bridges
• 3 Hand Release Push-ups

… Continue adding 1 rep each round to each movement until time expires.