MOBILITY WARM-UP

5 Inch Worm into Up/Down Dog

5/5 Groiner with a twist

5/5 Cat-Cow

10 Child’s Pose with Alt Arm Lifts

5/5 Scorpion Twists

5/5 90/90 Folds

1-2 ROUNDS

1:00 Cardio (switch machines each round)

10 Up/Down with a shoulder tap

10 Box Step Ups

10 KB Deadlift

High Knee Shuttle Run

Butt Kicker Shuttle Run

1-2 ROUNDS

1:00 Cardio

10 Up/Down

10 Box Jump

10 RKBS

4 Shuttle Runs

30 Cal Row, Bike, or Ski

25 Up-Downs

20 Box Jumps (Athlete Choice)

15 Russian KB Swing (Athlete Choice)

10 Shuttle Runs*

*1 Rep= 25′

(Score is Rounds + Reps)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)