Warm up:

(2 minutes of light cardio, Row/Bike/Run)

2 Rounds:

12 alternating lunges w/ sampson stretch

10 alternating down dog toe touches

10 Cobra Twists

2 Rounds:

5- Primal Push throughs (Down to up dog and squeeze)

5 – Tempo Knee Pushups (2 seconds down, 2 seconds up)

10 alt Toy Soldier Kicks

:10 hang from bar or rings or :10 hollow hold on floor

Conditioning:

Every 4 Mins x 5 sets

400/300m Row or 20/15 cal Bike

10 Toes 2 Ring/T2B/ or V Ups

15 DB Floor Press

Cooldown:

2:00 easy cardio

Foam Roll Lats x 1:00 each side