1. Glutes 2. Balance x60/ Russian twist x30 Scap push up x15 4 sets 3. Curtsey lunge x10/ Table rock x10 Hollow rock x20 4 sets 4. 10 min emom: Jump squat x8-10 Tuck up x8-10

1. Cherry picker x10 Wolf stretch x5/ Cossack x20 Floor L's x15 4 sets 2. Side plank dips x35sec Arch body snap back x15 Front step up with knee drive x10/ Side crab x10/ 5 sets 3. 8 min EMOM: Plank to pike x5-8

1. Ostrich walk x10 Side kick x10// Kneeling hip circles x5/ Wrist push up x10 3 sets 2. Bridge rotation x10 Pistol squat progression x5/ Dips x5-10 Scissor vup x5/ 4-5 sets 3. 100 rock climbers 80 lunges 60 shoulder taps 40 hollow rocks 20 burpees 1 full round plus 1...

1. Dislocate x20/ Standing hip opener x10/ Tspine stretch at wall x10 Jeff curl x10 3 sets 2. Side plank hold x30s Tuck up x15 Standing oblique crunch x10/ Bicycle crunch x30 3 sets 3. Evevated single leg glute bridge x10/ Sumo squat stance pulses x25 Push up x4 with...

1. 50 jax 50 side kicks 2. Cossack x10/ Elbow wall pushup x10-15 Wall or floor L's x20 Hollow rock x20 4 sets 3. Floor leg raise x10 Plank up downs x10 Bulg. Split squat 4 sets 4. Rock climber x30 In and out jump squat x15 Bicycle crunch x30 10 min...