WARM-UP
↻ 1 Set
No Rest
x8 Walkouts
Alternating
x10 Tin Soldiers
Alternating
x10 Hurdle Steps
Alternating
x10 Hamstring Scoops
Alternating
x10 Dynamic Quad Stretches
Alternating
x10 Lateral Hip Openers
Alternating
x8 Half Kneeling Shoulder Sweeps Each Arm
x16 Reverse Lunge Side Bends
Alternating
CONDITIONING
⏲12:15
Round #1: x1:00 each exercise, x1:00 rest after completing all four exercises
Round #2: x0:45 each exercise, x0:45 rest after completing all four exercises
Round #3: x0:30 each exercise, x0:30 rest after completing all four exercises
Round #4: x0:15 each exercise.
Limit rest between exercises.
Air Jump Rope
Drop Squats
Mountain Climbers
Side Shuffles
core strength
↻ 4 Sets
0:20 Rest Between Sets
x0:20 Ab Hold Each Side
x0:20 Side Plank Holds Each Side
x0:20 Bear Plank Hold
x20 Sprinter's Crunches
Alternating legs
COOL DOWN
↻ 1 Set
x0:30 Downward Facing Dog
x0:30 Rotating Child's Pose
x0:20 Thread the Needle Each Side
x0:20 Laying Hip Stretch Each Leg