Part 1: Mobility — Perform 3 rounds

• 20 second deep squat hold — sit into heels keeping core pulled in and rock slightly

• 6 Lying hip openers, each side

• 10 thread the needles, each side

Part 2: Cardio — perform 4 rounds. Rest 10-15 seconds between moves and 1 minute between rounds

• 10 lunge knee drives, each side

• 20-30 jumping jacks

• 10 half burpees with step back

• 20 spider man climbers