Part 1 – DYNAMIC (5min)

• 30 High Knees

• 30 Butt Kicks

• 20 Skips

• 20 In-In-Out-Out

• 10 Kicks

5e RDL+ Kick

10 spider lunge

10e down dog march

5 side side middle

*2 rounds*

Part 2 – Strength

Lower Body

5/leg fwd lunge

5/leg rev. lunge

5/leg side lunge

5/leg curtsy

30 sec rest

Upper Body

21 floor bench press with glut bridge

15 bent over rev. flies

9e bent over rows

3e down up plank

Part 3- Conditioning

Station 1- (6 min)

30 on 10 off (3 rounds)

thrusters

burpees

climbers

Station 2- (6 min)

1 clean and press

1 swing

2 clean and press

2 swing

3 clean and press

3 swing

…

Station 3- (6 min)

30 on 10 off (3 rounds)

lat. hops

high knees

jump squats

Part 4- Core Finisher

 5-10-15-20-15-10-5

elevated crunches

toe touches

black widow knee slides