Warm-Up and core work
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Pull Apart
*Station 2 – Hollow Hold (or Dead Bugs)
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Reverse Snow Angels

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
6 Hanging Leg Raises
9 Burpees
12 Alternating Single-Arm Dumbbell Snatches