Bodyweight strength calisthenics, pilates + flexibility. 11 5 min dynamic warmup 10 min flexibility stretch 4 sets of pistols on each leg: 30s x2 sets, 60 x2 sets cossack squats x2 sets abs: tap down combos Finisher: 1. spider man push up 2. sit back shoulder tap plank thrust 3. bunny hops 4. leg raise hips up