Warm Up
5 Min Cardio
10 Minutes Static Stretching
*Hold poses 1 Minute Each
Runners Lunge R
Runners Lunge L
Budda Squat
Seated Straddle Center Stretch
Seated Straddle 30 sec Right / 30 sec Left
Scorpion 30 Sec R / 30 Sec L
Pigeon Pose R
Pigeon Pose L
Childs Pose
WOD
2 Rounds at 1 Minute Max Reps with 20 seconds rest between sets
Alternating Lateral Squat
Plank Jacks
Glute Bridges with Abduction
Lunge to Calf Raise Right
Lunge to Calf Raise Left
Alternating Lateral Lunges
Banded Kick Backs Right
Banded Kick Backs Left
Banded Lateral Kicks Right
Banded Lateral Kicks Left
Alternating Lunges
Banded Single Leg Deadlift Right
Banded Single Leg Deadlift Left
BURNOUT
Burnout
Ladder Up EMOM
0:00-1 MIN
1 Squat Jump + 2 Jump Lunges
1 -2:00 MIN
1 Squat Jump + 2 Jump Lunges 2x
2:00-3:00 MIN
1 Squat Jump + 2 Jump Lunges 3x
Etc. Keep going until you can’t complete the required reps in the 60 seconds