Warm Up
Hip openers
2x
20 squats stance to knees
10 push ups
5 kick ups to hand stands
Butts & Guts
5 rounds
30 seconds KB pass under lunge right
30 seconds KB pass under lunge left
30 weighted jumping squats
1 min. rest
then
3x
30 seconds max effort on a machine
30 seconds rest
Post
4 rounds
30 seconds right knee up plank
30 seconds rest
30 seconds left knee up plank
30 seconds rest
30 seconds flutter kicks
30 seconds rest