Warm-up

Conditioning:

Every 10min x 30min (3 sets) for times:
20/15 Calorie Assault Bike
10 Burpee Box Jump-Overs (24/20)
20 Toes-to-Bar
30 Wall Ball Shots (20/14)
400 Meter Run

Finish:

2-3 sets

Flutter Kicks x 30sec

Scissor Kicks x 30sec

Hollow Hold x 30sec

Glute Bridges x 30sec

Rest 60sec