warm-up:

line drills -

  • high knees
  • butt kicks
  • low shuffle
  • inch worm push-up
  • burpee broad jump

saturday 100s for time

  • 100 air squats
  • 1 lap
  • 100 push-ups
  • 1 lap
  • 100 hollow rockers
  • 1 lap
  • 100 pull-ups
  • 1 lap
  • 100 hspu
  • 1 lap

mobility

  • lizard pose
  • pigeon pose
  • downward dog pose
  • happy baby pose
  • low back stretch

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