Warm Up:

3 Rounds:

7 each side twists in lunge

10 Sumo Reaching Ground to Overhead

10 Alt. Cossack Lunges

10 Alt. Cobra Twists

Build:

Every 3:00 x 4 sets

10 Split Squats on Right Leg
10 Split Squats on Left Leg
:20 Squat Hold @ Paralell

*If you don’t have a watch or time hold the squat for 5 Deep Breaths

Conditioning:

10-9-8-7-6-5-4-3-2-1 (12 Min Cap)
Loaded Squats
7 Half Burpees between each set

*Squat options are Single Arm with DB or KB In the Front Rack
-or-
*Barbell Front Squats

Cooldown:

1:00 each side Pigeon Pose

1:00 each side Grasshopper Lunge Position

3:00 of Clean yo Stuff!