Warm Up:

2 minutes of light cardio

2 Rounds:

10 Sumo Reach Backs

5 Inch worms w/no push-up

10 alt. Down Dog toe touches

5/5 World’s best stretch

10 Tempo Glute Bridges w/ 2 second squeeze @top

Conditioning:

Work x 4mins, rest x 2 min x 3 sets (16 mins)

15 Deadlifts

10 Burpees Over Weight

20 KBS

Max Cal bike/rower/or meter Run (complete the runs in 100meter increments)