80 min

1.Conditioning + core strength
Alternate between A & B for 60 min
A. 5 min of row, run, ski erg or bike
B. One set of the following:
- 20 hip raises + 2 x 20 sec. side plank hold
- 20 dead bug + 20 bird dog
- 20 windshield wipers + 20 hollow rock
- 20 abs + 20 backs
HR 125/146

2.Jacked gymnastics mobility work for 20 min
Mobility - Upper Calf & Hamstring
Complete:
- 60s standing straddle fold
- 60s standing pike fold
3 rounds:
- 45s weighted elevated standing pike fold
- 30s rest
- 45s weighted elevated standing straddle fold
- 30s rest
Hips & Buttocks
2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 16 active straddle fold lowers
- 16 active straddle fold rotations (8 in each direction)
- 16 active straddle fold side to side bounces (8 in each direction)
- 60s kneeling tuck