Prep:Lets Review the movements prep with 15 sec of each movement:15 sec air squats15 sec hold15 sec rest15 sec push-ups 15 sec hold15 sec rest15 sec MB sit-ups 15 sec hold15 sec rest*know and understand what an active hold feels like. Integrity of the movement is most important during the holds. Metabolic Conditioning: 3 ROUNDS FOR REPS30 sec. air squats30 sec. squat hold30 sec. rest3 ROUNDS FOR REPS30 sec. push-upsL1–L3, 30 sec. elevated push-upsL430 sec. plank holdL1–L3, 30 sec. kneeling plank holdL430 sec. rest3 ROUNDS FOR REPS30 sec. MB sit-ups (20/14lb)L1, (16/10lb)L2–L3, 30 sec. sit-upsL430 sec. MB hollow holdL1–L2, 30 sec. bent knee hollow holdL3–L430 sec. S core: Total number of reps completed (add all scores together).Cooldown: Spend 30 sec - 1 min in each stretch:CobraQuad pose + hip lift