Foam Roll glutes, side of legs (IT band), lats
Bird Dog Iso Holds 30s ea
Hip Striders (alternating) 60s total
Quadruped Extension Rotation 30s ea
Rest 30 seconds. Repeat 1 round for a total of 2 rounds.
Circuit #1: Work/Rest 3:1
– Burpees: 30s:10s. Repeat 8 times.
– Air Squats 60s:20s. Repeat 3 times.
– Mountain Climbers FAST 45s:15. Repeat 3 times.