WARM UP

x 3
1:00 wall sits
1:00 singles
1:00 plank

-then-

2L high knees
2L karoka
2L butt kicks
2L karoka high knee

MOBILITY

:60/60 pigeon pose
:60/60 lying fig. 4 stretch

PART I.

For 15 Minutes Perform:

• 4 down back sprints
• 10 side plank crunches – R
• 10 side plank crunches – L
• 4 down back sprints
• 10 kgsu
• 10 supermans

PART II.

EMOM x 24 Minutes

• 10 bosu burpee then hop – over
• 10 inverted bar rows
• 6/6 oh plate lunges
• 10 med ball wall ab toss
• 16 sit-outs
• row until :30 mark
• 10 db squat curl press
• 8 turf width lengths side shuffle