1.) Dynamic Warm-up (High knees, butt kicks, Carioca, Toy Soldiers)
Then: Couch Stretch, Butterfly, seated straddle, PVC's
2.) 10' of Goat work
15 Air Squats
*Each minute on the minute for 30 minutes
If you fail, take the next minute off and jump back in. Goal is to complete all 3 movements in the minute! Great test to see where you are!!!!!