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 Conditioning: Every 5:00 x 4 sets 20 Medball Sit Ups 20 Wall Ball or Medball Thruster Row 500/400m or Bike 25/28 cals or Run 400m Cooldown: :90 each...Read More