•Warmup:

2:00 Jog in place

10 Hip circles (5 each)

10 Adductor Activation (each)

Watch clip at 3:05

:15 Half Split Groin stretch (each)

Watch same clip at 5:00

:30 Bottle Squat Hold

1/2 Tabata (:20 on/:10 off for 4 rounds=2:00)

Jack Scissors

•WOD:

12:00 Clock

200 Air Squats for time

*EMOTM 5 burpees (starts with burpees)

(If you finish before the 12 minutes, complete as many reps as possible of sit-ups)

Rest 2:00

EMOTM 10:00

0:00-5:00- 10s Bicep Curl Hold+7-10 reps

5:00-10:00- 10s Low Glute Bridge Hold+10 weighted reps

•Crunchersize:

2 rounds:

25 Sit-up reachers

40 Leg Raises