Warm up

Strength
5 x 5 Squats
5 x 10 Leg Press
5 x 15 Leg Curls
5 x 20 Calf Raises

Conditioning AMRAP in 30 min:
1st min: Burpees
2nd min: Heavy Bag Suplex
3rd min: Thrusters

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

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