Warm up: 2 Rounds: -12 Alternating Lunge w/twist -10 alt. Squat Rotation -:30 second Plank hold 2 Rounds: -5/5 Bird Dogs -5/5 Fire Hydrants -10 Cat/Cow iterations Strength Conditioning: Every 3:00 x 6 rounds 10 alt. Front Rack Lunges 10 Front Squats 20-30 situps *If using a barbell.. start light and increase weight each set...Read More