MONTAG

A. Work for 12-15 min or 5 sets

30 sec. Push-up hold (in stick spot) followed by ME push-ups*

10-15 Butterfly kicks with 2 sec. pauses

*stop when form breaks

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B. Work for 15-20 min or 5 sets

6-8 SL Banded Good mornings with 3 sec. hold

20 sec /side Anti-rotation holds staggered stance

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C. 5 sets

20 Lateral Uneven Squat Hops

10 burpees with 90° turn (athletic/floor)