Warm Up:

:30 each half happy baby stretch

5 reps Sumo Stance Triple Touch (R foot, L foot, middle) (stand up between each touch point)

3 Inchworms + 10 alt. Down dog calf pulses each rep

-2:00 cardio at conversational pace-

Outside folks yog 300m

3 Rounds:

10 KB DL

10 Crunches

10 Russian Swings

10 alt. Single Leg V Ups or Bicycle Crunches

Workout:

Every 4:00 x 4 Rounds

Row 500m (Bike x 25/18 cals or run 400m)

21 KBS

21 V ups