A) Warm up

  • 10 Knee hug
  • 10 Quad stretch
  • 10 Standing pigeon
  • 10 Bazw kaltson
  • 10 Elbow to knee
  • 10 Samson stretch
  • B) For Quality

    3 – 4 Rounds

  • 10 / 10 Bulgarian Squat
  • 20 Feet Elevated Glute Bridge
  • 30 Box Step
  • 10 Pallof Press
  • C) For Time

    3 Rounds

  • 30 Mountain Climbers
  • 11 Burpeees
  • 30 Double Unders
  • 11 Burpees
  • 30 Alfa Squats
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