GROUP

Warm Ups
Scorpions, cobras, hip crossovers, glute march, knee to chest lunges, low lunges, side lunges, walk out/in, deck squats

Core
Straight leg shredders 20
Sit backs 10
Wipers 20

Metabolic
4 minutes work/2 minutes rest

2 hand swings
2 hand squats
Alternating swings
Alternating lunges

2 minutes rest

1 hand swings R
1 hand press L
1 hand swings L
1 hand press R

2 minutes rest

Clean and squat R
Figure 8's
Clean and squat L
2 hand swings

2 minutes rest

Burpee
Alternating swings
Deck squats
Alternating swings