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:

EMOTM x 10 Mins

5 Front Squats

10 KBS

*This should not crush you.. choose weights that allow you to finish all 10 minutes and feel like you could do a little more

Build:

Every 3:00 x 4 sets

10 alt. Curtsy Lunges

6 each side “B Stance” RDL

Cooldown:

1:00 each pigeon pose

1:00 each quad smash