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 2 sets of :
2:00 easy air bike or bike erg
5 inch worm with push up
10 step back lunges + 10 air squats
50 single unders
then workout prep
8/10 calories of air bike + 6-8 push ups + 10-12 air squats + 15-20 double unders