10 up 10 down regeneration mobility and core 3 ladders

Warm Up: Dynamic Flow 
Jogging on spot 50, High knee pulldowns 10, spotty dogs 10, squats 10, shoulder circles (10 fwd/bk), hip openers (10
Strider stretch 10
X 3
 
Main Workout: 
Strength and Core Combo Superset Ladders 
 
10/9/8/7/6/5/4//3/2/1: Press-up
1/2/3/4/5/6/7/8/9/10: Fitness extension reacher
 
10/9/8/7/6/5/4/3/2/1: Deep Squat Jumps 
1/2/3/4/5/6/7/8/9/10: Long arm/leg crunch 
 
10/9/8/7/6/5/4//3/2/1 -Plyo Lunge 1 Rep = both sides
1/2/3/4/5/6/7/8/9/10 - Plank Rotation/ 1 Rep = both sides 
 
Core/Glute Conditioning
Lying Glute Bridge, Elbow to Knee Crunch, Alternate Limb Raising, V Sit Rotations, Vertical Toe Touches, and Dirty Dogs
*10 Reps of Each 5 Sets*

Cool down/recovery:
Static stretch recovery:
Standing hamstring, standing calf, standing chest, standing back, shoulder stretching, standing quad.
Each flow-through with the trainer takes approximately 15 seconds.