Warm up:

2 Rounds:

-12 Alternating Lunge w/twist

-10 alt. Squat Rotation

-:30 second Plank hold

2 Rounds:

-5/5 Bird Dogs

-5/5 Fire Hydrants

-10 Cat/Cow iterations

Strength Conditioning:

Every 3:00 x 6 rounds

10 alt. Front Rack Lunges

10 Front Squats

20-30 situps

*If using a barbell.. start light and increase weight each set

*If using DB or KB’s go as heavy as possible for all 6 sets

Cooldown:

:90 each grasshopper stretch

:90 each pigeon