Warm up:
Foam Roll Problem Area
Roll Over to V-Sit
Band Walks – Hand & Monster Walks
PVC Dislocations & Presses
PVC Leg Kicks & Sweeps
PVC Torso Twists at All Angles
Warm up continue:
100 Pulsing squats
100 Jump ropes
100s Up down planks
Conditioning: 15-20min
2 KB complex (5 SA swings, 5 SA presses, 5 SA squats, 5 SA Deadlift)
15 Hollow rocks
8 Staggered push ups
250M Row/Ski
Part B:
Bike intervals EMOTM5
10/13 cal
Cash out:
120s Walking lunges
120s Deadhang
50 Leg raises
50 Ab mat sit ups
50 Flutter kicks