A) Flow Warm-Up:
4-6 Rounds
1 min 90/90 Hip Rolls (90/90 stretch x 30 sec/side if mobility issues)
1 min Jump Rope
20 sec/side Star Plank
1 min Inchworm
B) Steady State Conditioning:
3 Sets
8 min Work @70-75% (run, row, bike etc)
1 min rest
20 Alternating Single Leg V Ups
20 Alternating Single Leg Hip Lift
1 min rest
*try to increase your effort each 8 min work section
C) Mobility:
3 min/side Pigeon Pose
2 min Forward Fold
1 min Toe Sit