1. Kneeling hip bridge 8 Tri/lat stretch 8 pulses per side Boot strappers 10 Hip swivel 10 3 sets 2.Bulgarian Split Squat 8 Triceps Press 10 Figure 8 Plank Row 8/ 4-5 Sets 3. Tabata shoulder taps/rock climbers Tabata tuck ups/bicycle crunch

1. Lunge pulse 8/ Inch worm 5 Ballerina stretch 8/ X3 2. Deep lunge row 8/ Straddle halo 8/ Half kneeling press 8/ Cossak 8/ X5 3. 100 skips 15 burpees 100 skips 30 lateral jumps 100 skips 40 rock climbers X2

1. Dislocates 10 Quadruped hip circles 5/ each dir Adductor Fly 10 2. Windmill +push press 5-8/ Oblique crunch 8/ Goblet squat 12 3. Lateral jumps tabata Low knees bear crawls tabata