Prep
2 Sets
Side Plank Twist x 10 per side
Cossack Squat x 7 per leg
Hollow to arch roll x 5 per side

Essentials:
A.
3 Sets
Pike Leg Lifts x 6-8 reps
Rest 15 sec
L Crunch x 6-8 reps
Rest 15 sec
Lying Leg Lifts x 4-6 reps
On the 3 min Marks

B.
3 Sets
Banded side Shuffle x 10 step per side
Banded Monster Walk x 10 step forward / 10 step step back
Banded Squat x 10 reps with pause at bottom
On the 3 min Marks

C.
5 Sets
Run x 150 meters
Burpees x 8 reps

Fitness:
A.
3 Sets
Pike Leg Lifts x 10-15 reps
Rest 15 sec
L Crunch x 8-12 reps
Rest 15 sec
Lying Leg Lifts x 6-10 reps
On the 3 min Marks

B.
3 Sets
Banded side Shuffle x 10 step per side
Banded Monster Walk x 10 step forward / 10 step step back
Banded Squat x 10 reps with pause at bottom
On the 3 min Marks

C.
5 Sets
Run x 150 meters
Burpees x 8 reps