- 300m Run -or- 90 sec. High Knee Run
- 15x DB Romanian Deadlifts
- 15x Walking Lunges *
- 300m Run -or- 90 sec. High Knee Run
- 10x DB Hang Squat, Clean, Press
- 15x Push Up
2) 3 Rounds - 30 sec. each exercise
- Scissor Kicks
- Flutter Kicks
- Bicycle Crunches
- Spiderman Planks
- Iso Hold Hip Bridges
3) 3 Rounds
- 30x Side Lying Abductions or Seated Band Abductions - R/L
- 20x Fire Hydrants - R/L
- 20x Donkey Kicks - R/L
4) 3 Rounds - 30 Sec. each
- :60s Opposite hand, opposite leg Extensions
- :30s Side plank - R/L
- :60s Low Plank, Single Leg Lifts, Alternating - R/L
- :30s Hip Bridges