A)Warm Up:

3 Rounds
8 Good Mornings
10 Arm Circles
8 Scap Push Ups
5/5 Bird Dogs

B) Mobility (6 Mins)

2 Rounds Through of:
Standing Forward fold x :30
10 slow cossack lunges (5/5)
Bottom of squat hold x :20

rest 1:00

Frog Stretch x 1:00
Half Happy Baby x :30 each

C) Core:

3 Rounds:
:10-:20 Hollow Hold
10-12 V Ups
10-12 Tuck Ups

*Rest as little as possible between moves
*Rest :60 b/w rounds

D) Conditioning:

EMOTM x 10 Mins
10-20 situps
6 Push Press/Side