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



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


  • kb swings
  • jump rope

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


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