High Knees
Butt Kicks
180 Jump Squats
Walk Outs to Push Up
30 sec/side Glute Bridge
10/side Side Lying Hip Abduction (2 sec hold at top)
10/side Side Lying Windmills
10/side Weighted Deadbugs (1 sec hold at top position)
30 sec/side Airplane Hold
5 No Jump Burpees
10 Push Ups
15 DUs
8/side DB Snatch (50/35)
25ft Single Arm OH DB Lunges
15 Box Jumps / Step Ups
25ft Single Arm OH DB Lunges
You can substitute KB Snatches, KB Swings or any object Snatches
If you do not have 25ft of space complete 10 Lunges (5 each leg)
50 Weighted Sit Ups (perform with the weight used in previous metcon)