Conditioning cardio and Core

Warm Up: 
Hip openers, torso twists, knee grabs, cross-body reach and toe touch, strider dynamic stretching, and leg kicks.
3 x 10 of each 
 
Main Workout: 
2 min: 10 squat thrusts, 10 elbows to knees, 30 static sprints 
*1 minute recovery* 
2 minutes, 20 mountains... 6 body extensions reach 10 squats 
*1 minute recovery*
2 minutes, 8-speed skaters, 2 walkouts, 10 lunges 
*1 minute recovery*
  
Complete Main Workout x 3 
 
Core 
30 crunches 
1 minute plank
30 sec. side plank on each side 
10 kneeling supermen 
10 back extensions 
5 upward downward dogs 
Complete Core X 5 as a circuit.
 
Cool down/Recovery
Childs pose: upward/downward dog, side-lying quad stretch, kneeling hip flexor, seated inner thigh
The standing hamstring is combined with a chest stretch, a standing lat stretch, and an or triceps.