10-29-19 conditioning

Warm up
2 rounds of:

• up dog to down dog
• twist
• hip opener

then 4 rounds tabata 20/10 of:

• cossak squats
• butt kickers

Conditioning

40-30-20-10

• banded donkey kicks each side
• banded abductor
• back ext or Superman 

50-40-30-20-10

• kb swings
• jump rope

*substitute kb swings with kb deadlifts if needed. sub jump rope with db jump overs or lateral box skater jumps