Warm Up:
3 Rounds
:30 Plank (arms ext)
:30 Low Plank
:30 Grasshoppers
:30 Stationary Knee Tucks/Quad Pulls/Quad Tippers

15 Air Squats (3 sec down, 3 sec Pause, 3 Sec Up)
10 Alt Lateral Squat (3.3.3)
1:00 Lunge Stretch
1:00 Pigeon+couch

Hip Series:
100 Hurdle Walk Overs ea direction (10x10)
Every 5th Pass
- 25 OH KB Swings
- 10 Partner assisted Rev Hypers w :02 Pause

4 Way Banded Knee Drives
- 4x10 ea direction

100 SA KB Alt Stationary Lunges for Time
- Bottoms Up same side front leg
-8 OH Swings at the top of every min