WARMUP

0:00 – 15:00

3 minutes
Cardio drills

12 minutes
Total body warmup

15:00 – 25:00
3-5x (do NOT rush)

1/1 getup + windmill
20 plank shoulder taps
15 swings

Conditioning

30:00 – 55:00

“Born Against”

5x E5MOM

3 minutes for quality reps

12 Goblet Alternating Reverse Lunges
6 T-Push-ups
12 Bicycle Sit-ups*****

Repeat until the 3 minute limit is up
Then 2 minutes REST

*****THESE ARE NOT CRUNCHES!!!! Sit all the way up so your back is off the floor and twist your trunk until your knee and opposite elbow connect, then HOLD for a second before laying back down to do the other side (the situps should take about  20 seconds per set)*****

Recovery

55:00 – 60:00

Stretch