Warm up:

2 Rounds

10 Alternating Toy Soldier Kicks

10 Wide Stance Good Mornings

10 Cat Cow

10 Alternating Standing Upper Body Rotations (wide legs, hands behind head, Rotate upper body left and right)

Conditioning:

For Time: 15 Min Cap

20-15-10-5

Unbroken Deadlifts

-Row/Bike/Run after each round

500m/25/18 cals/400 M Run

Cooldown and Mobility: (7 mins)

Pigeon x :90 each leg

Seated Wide Leg Sit and Reach x 1:00

Calf Smash x 1:00 each