Warm up:

2 Rounds:

:10 Hollow Hold + 5 Hollow Lifts

10 Medball Squats

2 Rounds:

10 Alternating walk the dog pulses

8 Split squats R

8 Split Squats L

Conditioning:

EMOTM x 20 Mins:

1)Row 15/12 Cals

2) 10-15 Kipping Toes 2 Bar or 15 V Ups

3) 20 Wallballs or Medball Thrusters

4) Rest

Cardio Options:

Bike x 10/7 cals

Run 100m or 20 alt. Lunges in Place

Cooldown:

10 alt. very slowly cossack squats

:30 Downward dog