Warm up:
3-4 rounds
:20 Ice Skaters
:20 Reach backs
:20 Plank on palms
:20 Unweighted thrusters

Core:
3 sets (8 ish mins)
:20 Hollow Hold
:20 Arch Hold
rest 1:00

Conditioning:
Every 4:00 x 5 sets
Row 500/400m or Bike 25/18 cals or Run 400 m
6 each Arm Hang Squat Clean Thruster (or 10 Barbell Hang Squat Clean Thrusters)

Cooldown:
3 Mins Easy Cardio
:30 each side Half Happy Baby hold
20 alt. Cobra Twists