Part A
Warm up flow
3 rounds
10 Cobra to downdog
10 Alternating plank to low lunge
10 Scorpions
10 Reach and rolls
Part B
4 rounds
10 Frogger stance glute bridges
10 Clam shells on each leg
10 bird dogs
Part C
20min AMRAP
2 HSPU
4 Atomic sit ups- weighted- reach a DB or plate out in front of you
6 Pistols
8 Squat jumping jacks- Perform a squat every time you jump legs apart
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