Part 1 – DYNAMIC (5min)

• 30 High Knees

• 30 Butt Kicks

• 20 Skips

• 20 In-In-Out-Out

• 10 Kicks

10e arm circles

5 inch worms

10 hip openers

10 spider lunge

5e 90/90 fwd and back

*2 rounds*

Part 2 – Strength

Lower Body

5 1/2 to bottom squats

5 full squats

5 tempo squats

5 jump squats

30 sec rest

Upper Body (3 rounds)

35 sec bent over row hold

35 sec elbow plank

35 sec  z press hold

20 sec rest

Part 3- Conditioning

Station 1- (9min)

10 burpees

20 thrusters

40 hops

50e climbers

Station 2- (9min)

30 on 15 off

swings

squat jacks

side shuffle

push up with knee tuck

Part 4- Core Finisher

 TABATA (2 rounds)

flutter kicks

crunches

toe touches

side crunches

leg raises