Warm up

Every minute for 10-20 minutes of:

• 45” Rope Jumps (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 3 mins for 24 mins do:

• 6 Devil Press
• Max Reps Clean & Jerks

Metcon sin material

Every 3 mins for 24 mins do:

• 50 Double unders (Video) or Smurf Jacks (Video)