warm-up:

3rounds

  • 10 lunge steps
  • 10 knee raises
  • 1 bear crawl lap

xtra tabata

40sec on 20sec off

8rounds (8min/round)

  • plyo squats
  • hr push-ups
  • db pullover leg raise
  • hr cg push-ups
  • mb butterfly sit-ups
  • jump ropes

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon

 

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