10 Up 10 Down Regeneration, Mobility 3 ladders

Warm Up: Dynamic Flow 
High knees: 20; high knee pulldowns: 10; spotty dogs: 10; chest extenders: 10; hip openers: 10; and sterner stretch: 10
X 3
 
Main Workout: 
Regeneration and mobility 
 
10/9/8/7/6/5/4/3/2/1: Sit to stand 
1/2/3/4/5/6/7/8/9/10: Shoulder circles FWD/BK 
 
10/9/8/7/6/5/4/3/2/1: Torso twist 
1/2/3/4/5/6/7/8/9/10: Butt kicks with a curl 
 
10/9/8/7/6/5/4/3/2/1: Glute Bridge 
1/2/3/4/5/6/7/8/9/10: Bird Dog Kneeling Superman 
 
Cool down/recovery:
Static stretch recovery:
Standing hamstring, standing calf, standing chest, standing back, shoulder stretch, standing quad, and tricep.
x 3 
Each flow through the trainer takes approximately 15 seconds.