1.] General Warm Up

2 rounds of:

[0:30] Jumping Jacks

[0:30] Lateral Step Overs

[0:30] Front Kicks

[o:30] Squat Jacks

-Rest 0:30 sec b/e rounds.

2.] Flexibility

Hold each stretch for 20-30 sec:

Standing Straddle (arms overhead)

Lateral Lunge (arms overhead)

Runners Pose (arms overhead)

Warrior Pose

Side Split Stretch

Arabesque Kickback

Cossack Lunge

Horse Groin Stretch

Reverse Swan Dive

Standing Quad Stretch

3.] Strength

On the minute every minute for 10 minutes:

[6] Front Lunges

-Once you have completed 6 reps, rest for the remainder of the minute. 

4.] Work Capacity 

4 rounds for time of:

(50) Double Unders/(100) Single Unders

(16) Push Press

(12) Dips

5.] Core

20, 16, 12 reps of:

Crossed Leg Sit Ups

Ring Plank Knees to Elbows

(30 sec) Hanging L-Sit

6.] Cool-down 

10 minutes of:

Static Stretching