WARM UP

2MIN stretch of choice
-THEN-
3MIN AMRAP
:20 short tuck hollow hold
10 bird dogs
:20 running butt kicks

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

20MIN AMRAP:
:30 hollow rock
:30 arch rock
200m run
:30 side plank (R)
:30 side plank (L)
200m run