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

3 rounds, 1 min per station, for reps:

• Dumbbell Bent Over Row
• Dumbbell Sit-up
• Dumbbell Front Squat
• Shuttle Run, 10 m
• Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Metcon sin material

3 rounds, 1 min per station, for reps:

• Plank Shoulder Tap (Video)
• Sit-up (Video)
• Air Squat (Video)
• Shuttle Run, 10 m
• Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.