WARM-UP: 3 rounds: :30 drills of each: Jumping jacks Seal jumps Reach Throughs 3 sets: 20 glute bridge 10/10 single leg glute bridge 10/10 birddogs BODY WEIGHT: 3 Sets: 9 Front Plank to Pushup Planks – Video 1:00 Left Elbow Plank 1:00 Right Elbow Plank 15 Hollow Rocks – Video 1:00 Left Elbow Plank 1:00