Warm up:

30 jumping jacks

2 rounds:

20 mountain cllimbers (L+R = 2)

5/5 world’s best stretch

5/5 Bird dogs 

10 glute bridges

10 sumo stance bend and reach

10 bootstrap squats

Conditioning:

Every 5:00 x 3 Sets

20 DB Squats (2 DB)

30 KBS

30/25 Cal Row or Bike or 100 Mountain Climbers (alt. 50 each leg)

*Start slow and increase your pace every round. 

*If you do not go faster on your 2nd round you must go bodyweight squats only on the last round

*Score is your slowest round

Cooldown:

1:00 Seated forward fold

1:00 each grasshopper stretch