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