Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

• Half Front Splits
Pigeon Pose
• Standing Calf

Core
4 rounds

• 30 sec Plank

• 30 sec Flutter Kick

Conditioning

4 rounds for time:
• 400 m Run
• 15 Pull-ups
• 15 KBS #70/55