STRENGTH INTERVAL I 20 ups per side 20 plié extensions 20 plank rows 20 push-ups   CARDIO DRILL I  (50 feet back and forth, 3x each) Sprint backpedal Side shuffle Butt kicker   STRENGTH INVERTVAL II 20 band presses 20 band rows 20 band flies 20 band bent row   CARDIO DRILL II  (50 feet back and forth, 3x each) Karioka High knee skip Sprint   STRENGTH INTERVAL III 20 plank rotations 20 walkouts 20 lunge lateral raises 20 squat front raises   Large lap  

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