A) 3 Rounds 30 standing Hops 20 Hip bridges followed by a 15 sec static hold 30 sec Plank hold B) Amrap 15 Minutes 12 Single DB / Object Alternating Devil ́s Press 6 Strict Handstand Push ups or Pike Push ups 12 Tuck Jumps C) 3 Rounds 10 Cat Cow Exercise 1 min Hollow Hold 15 Single Leg Calf Raises (each side)