Hinshaw WU
Hinshaw Warm Up
Warming up – Hips and Lower body:
high-knee karaoke,
over the hurdle,
knee to chest,
figure four

Warming up – Torso and Upper body:
lunge with a torso twist,
toe touch,
high knees, (slowly Lean & slowly come across)
butt kicks,
straight leg,
sidestep and sidestep jumping jack.

Warming up – the upper body:
sitting arm swings
tanding arm swings.

Warming up – knees and ankles:
toes-out walk,
toes-in walk,
walk on heels,
walk on toes,
walk on outside of foot,
walk on inside of foot.

Kettlebell movement warm up

Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
200m Run
15 Kettlebell Swings 70/44
15 Sit Ups
200m Run
100′ OH KB Carry
25 Hand Release Push Ups