WARM UP
Jog - 10 pairs
Squats - 10
Inchworms - 5
3 sets
Cat/camel - 6
Thoracic rotation - 5 each side
Long adductor rock back - 4 each side
Short adductor rock back - 5
Heel rocker - 8 each side
ACTIVATION
Birddog with 5 second hold - 3 each side
Squat to stand - 5
2 sets
CONDITIONING
EITHER 10 reps of everything or use a TABATA timer (20 on 10 off)
Drop squats, Mountain climbers (pairs), Curtsy lunges (each side), up-down plank
2 sets
STRENGTH
Goblet squats - 15
Front raises - 10-12
Bent rows - 12
Rest 60 secs
3 sets
Banded high pulls - 12
Bear crawl sit outs - 6 each side
Squat reverse lunges - 20
Rest 60 secs
3 sets