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

14-12-10-8-6-4-2 reps, for time of:

• Alternating Dumbbell Squat Snatch (Video)
• Dumbbell Push Press (Video)

Metcon sin material

14-12-10-8-6-4-2 reps, for time of:

• Burpee (Video)
• Push-up or Knee Push-ups (Video1) (Video2)