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WARM-UP
3 RNDS
:30 SEC JOG
:30 SEC BUTT KICK
:30 SEC SQUATS
5 INCH WORMS
10 SEATED HIP EXT. / HIP THRUST
10 SPIDERMAN STRETCHES
10 LOW PLANK SCAP PUSH-UPS
CONDITIONING
6 ROUNDS
1 MIN MAX BURPEES
:30 WALL SIT
:30 AMRAP SQUAT JUMPS
:30 REST
:30 HIGH PLANK HOLD
:30 AMRAP MOUNTAIN CLIMBERS
:30 REST
:30 GLUTE HIP BRIDGE HOLD
:30 STEP-UPS
:30 REST
:30 HOLLOW HOLD
:30 HOLLOW ROCKS
:30 REST
MOBILITY
:30 DOWNWARD DOG PEDALING FEET
WALK OUT INTO A COBRA AND HOLD FOR 10 SEC
1:00 PIGEON POSE (R)
1:00 PIGEON POSE (L)
1 MIN SADDLE POSE
:30 SEATED FEET IN FRONT REACH FOR TOES