15m FB #28+5/step20/walk2

 2 min warm up

20min FB #28:

45/15 second intervals

1. Archer Squat / Knee Up - L
2. Archer Squat / Knee Up - R
3. Negative Push Up
4. 180 Squat Jump / Plank
5. Figure 4 Side Plank Lift - L
6. Figure 4 Side Plank Lift - R
7. Pike Press / Archer - alt. sides
8. Hollow Hip Raise
9. Overhead Squat to Jump Tuck
10. Leg Cross Body Push Up - alt
11. Jump Lunge / Overhead Tippy Toes Squat
12. UpDog Push Up
13. High Knees (x3) to Squat - alt.
14. Quad Shoulder Tap with Leg Extension - alt.
15. Forward Lunge / Twist - alt.

red = repeated for extra 5 minutes

+

step 20

+

7mob:

1 min block pigeon L

1 min block pigeon R

1 min frog

1 min strap hamstrings L

1 min strap ham R

1 min wall hip flexor L

1 min wall hip flex R

+1 min TFL ball roll L 

+

walk2