Warm up:

3 Rounds

10 Alternating Standing Knee Hugs to chest

3 Inch Worms with twisted cross

8 Alternating DB Hang Snatches

:10 Hollow Hold

Conditioning:

Every 5 Mins x 4 Rounds

20 Lunge Lunge Squats

20 Single Arm Devils Press

10 Toes 2 Bar or 20 Alt. Single Leg V Ups

Cooldown:

1 x Through Shin Box Hip Flow (Magic Mike Hips)