WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill x30″
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
30 Lateral squat
20 Active downward dog / alternate toe touch
20 Walking high kick x20
20 Walking quad stretch
30″ skip
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle- Quad – Hamstring – Hips – POSE
CONDITIONING
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Shuttle Run on 20 mt
1 minute of Double-Unders
1 minute Rest
