Warm-up

Every minute for 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

For time:

• 30 Dumbbell Clean & Jerks (Video)

Metcon sin material

For time:

• 30 Burpee Tuck Jumps (Video)