Animal Flow Workout | Body-weight Workout

Warm-up, 4 Rounds:
15 sec jumping jacks
15 sec high knees
15 sec butt kicks
15 sec burpees
30 sec rest

Trunk Activation:
5 belly breaths
20 sec hollow holds
20 sec side plank / side
20 beast contralateral lifts

Workout:

Part 1:
Animal Flow 3 Rounds:
3 Reps, 5 Reps, 7 Reps (60 sec rest in between)
1 Rep =
Stand to squat
Loaded beast to front lunge
Forward kick thru
Back to loaded beast
(each side)
Squat to stand

Part 2:
Animal Flow 3 Rounds:
3 Reps - 60 sec rest, 5 Reps 90 sec rest, 7 Reps
1 Rep =
Beast position to crab
Crab to tabletop
Tabletop to reach
(each side)

Part 3:
10 Min EMOM:
5 pushups
10 reverse lunges