Warm-Up
Hip Opener Drill
Banded Scarecrow
Over-Under

Accessory work
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 3 – 30-Second L-Sit (accumulated time)
Minute 4 – 10 Supine Ring Rows

Conditioning
For time:
50 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs