2 Rounds of

– 10 Step Ups

– 5 Shoulder Pass-throughs

– 5 Good Mornings

Stretching

– Seated Hamstring Stretch

– Dips

– Calf Stretch

15, 12, 9, 6, 3 Rep Scheme

– Front Squat

– Push-Up

– Flutter Kicks

Cool Down

– Wrist Flexion/Extension

– Standing Lunge

Accessory Movements

– Flamingo Knee Raise

*3 Sets of 10