Cardio Challenge:
On a ski erg or rower, perform the following:
6 x 400m with 1 min rest in between each (equivalent is about 1:45 sec effort running, versa climber, jump rope, etc)
Rest 3 min
8 x 150m with 45 sec rest in between each (equivalent will be about 30-40 second efforts)
Rest 3 min
Tabata Lunge jumps, 20 seconds on, 10 seconds rest for 8 rounds
Core Challenge:
Single arm iso hold + leg lowers x 8-10 per side
Supported side plank knee to elbow with band x 10/side
1/2 Kneeling anti-rotation + pulse x 12 rotations + 20 pulses
Mobility Flow:
You can follow along with the video, although I would suggest moving a bit slower, feeling into what you and your body needs.
Supported low lunge
Hamstring stretch (kneeling 1/2 splits)
Psoas reach
Pyramid pose
Forward fold
Reverse through, repeating all movements on other side
Pigeon