Cardio of choice (bike/row/run/jump rope) for 1-2 mins

Then samson stretch down, spiderman stretch back

10R/10L GMB hip opener

5 slow squats

5 downdog-plank-cobra transitions

10 plank shoulder taps


10 min E2MOM:

5-4-3-2-1 clean, then jerks  building


Booty Tabata (:20 on/:10 off):

Glute bridge

glute bridge raise

 clam shells right leg

clam shells left leg

repeat for 6 mins

followed by Core Tabata (:20 on/:10 off):

toe touches

reverse crunches

hollow hold

arch hold

repeat for 6 mins (12 mins total)

feel the buuuuuurn!