Warm-Up

3 Rounds:

30sec Bodyweight Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top/leg
30sec Back Extensions w/ stick
30sec Hollow Body Hold
30sec Prayer stretch pose

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Every 6mins x 5 sets:
(do 1 round in 6min - rest the rest)

30sec Side Plank
18/15 Cal Row/Ski (bike 21/18cal)
12 KBS 32/20kg
6 Burpee Box Jumps 24/20"
30sec Side Plank (opposite side)

Switch sides that you begin with on the side plank each round.

Same Pace Every Set

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