Part 1- DYNAMIC (5min)

• 30 High Knees

• 30 Butt Kicks

• 20 Skips

• 20 In-In-Out-Out

• 10 Kicks

10e arm circles

10e torso twists

10 air squats

10 lunge and twist

*2 rounds*

Part 2 – Strength

Lower Body

5-10-15-10-5

rest jump squats

weighted split stance squat (each)

deadlifts

elevated glute bridge

Upper Body

5-10-15-10-5

single arm floor press

HR push ups

bent over Y

bent over W

Part 3- Conditioning

Station 1- AMRAP

10 thrusters

40 high knees

40e climbers

10 leg raises

Station 2- 30 on 15 off

lat. hops

up and over

squat jacks

swings

Part 4- Core Finisher

 TABATA (2 rounds)

toe touches

crunches

hollow core hold

side crunches

heel taps