Speed drills
8 min cardio warm up with hops
30 second drills x 2 rounds
Speed run
Decline push ups
Speed run
Up down planks
30 second drill single round
Bridge w/single leg
Decline plank knee ins
Ankle touch oblique crunch
Frog hops
30 second drill Bonus round:
Superman lifts w/3lb db
Single leg wall squat w/leg lifts
Kettlebell pass under leg 20lb
Squat jumps
Yoga cool down stretch
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