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

Conditioning:

Every 5:00 x 4 sets

20 Medball Sit Ups

20 Wall Ball or Medball Thruster

Row 500/400m or Bike 25/28 cals or Run 400m

Cooldown:

:90 each grasshopper stretch

:90 each pigeon