WARM UP:
15 min amrap
• 10m dragon walk
• 5/5/5 wall squats
• 10m cossack walk
• 5/5/5 leg swings
• 10 kangaroo squat

30min For quality

• 10 90&90 switches + hip open
• 5+5 hip extension combo
• 30s squat hold

• 10 banded march
• 5+5 cossack squat + hip flexor
• 5+5 hip flexor + adduction/ abduction

• 5 inchworm+ pigeon
• 10 squat + toe squat
• 2+2 full perfect stretch combo