Warm-up

3 Runden

  • 30 sec bottom squat
  • 10 squats
  • 15 sec. hollow hold
  • 10 arch ups
  • 10 Lunges

Strength (Core):

3 Rounds

  • 10 1/2 squats
  • 10 lunges
  • 10 glute bridges
  • 1 min rest

Conditioning:

4 Rounds

  • 20 squats
  • 10 downups

Cooldown:

  • 1 min windmill
  • 1 min cat to cow
  • 1 min pidgeon each side