Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:30 bike (easy/mod pace)
7 push up to downdog straight to strict/jumping pull up
7 kip to swings
14 alt leg v-ups
4+4 lunge elbow to floor strech
:30 HS Hold

Workout Prep
3-4 SHSPU
3-4 Toes to bars
6/8 calories of Air bike