Warm-up
• Sprint Forward­­
• Sprint Backwards
• High Knees
• Butt Kicks
• Side Shuffle Right
• Side Shuffle Left
Walking Lunges

Pike Stretch
Straddle Stretch
Pigeon Pose

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Front Rack Reverse Lunges
• 3 sets of 10

Strict Pullups
• 4 sets of 5

Conditioning
3 rounds for max reps:
• 90 sec Air Bike calories
• 30 sec Rest
• 90 sec Thrusters 45/35#
• 30 sec Rest
• 90 sec Walking Lunges 45/35#
• 30 sec Rest