WARMUP:

:45 side shuffles touch down, :45 down dog to high plank

WORKOUT:

Set 1
Lunge thrusts on right leg
:20 on, :10 rest
repeat 4x
:30 rest  before set 2

Set 2
Side plank crunches on right
:20 on, :10 rest
repeat 4x
:30 rest before set 3

Set 3
Lunge thrusts on left leg
:20 on, :10 rest
repeat 4x
:30 rest before set 4

Set 4
Side plank crunches on left
:20 on, :10 rest
repeat 4x

STRETCH:

Seated straddle stretch :30/side