80 min

1.Conditioning + core
Alternate between A1 & A2 for 60 min:
A1. 5 min of aerobic work
Row, ski erg, crosstrainer or bike
A2. 20 + 20 reps of one of the following:
- Hip raise + 10 + 10 side plank lifts
- Dead bug + bird dog
- Leg lowers + hollow rock
- Abs + backs

2.Jacked gymastics mobility
2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 90s standing straddle
- 60s pigeon pose both sides
- 60s frog hold
- 60s of frog rocks
Complete:
- 60s of passive ankle rotations on each side (2 minutes total)
- 60s of active ankle rotations on each side (2 minutes total)
2 rounds:
- 60s elevated seiza
- 90s weighted ankle dorsiflexion on each foot