

WARM-UP
2 round
Good morning 1:00 min
Air squat 1:00 min
Reverse lunges 1:00 min
Side Plank alt 1:00 min
METCON 1
4 round
Swing 1:00 min
Plank jack + alt Knees 1:00 min
Lateral Sprint 1:00
burpee 1:00
Active rest: Du, single/ jumping jack
METCON 2
Plank up and down 40
V- ups 40
Reverse burpee 20
Time CAP 10MIN