Warm up 5 Minutes:
Knee Grab to Single Leg Deadlift
Then complete one of the following options-
Option 1 > 3 Months:
4-5 Rounds for perfection
20 KB Halos 25/35 (Around + Back = 1)
20 Tick Tocks R 25/35
20 Tick Tocks L 25/35
20 Planking Toe Taps (R+L=1)
200 m Run/Row
Option 2 < 3 Months:
3-4 Rounds for perfection
20 KB Halos 15/25 (Around + Back = 1)
20 Tick Tocks R 15/25
20 Tick Tocks L 15/25
20 Planking Toe Taps (R+L=1)
200 m Run/Row
Option 3 < 1 Month:
3 Rounds for perfection
10 DB Halos 10/15 (Around + Back = 1)
10 Tick Tocks R 10/15
10 Tick Tocks L 10/15
10 Planking Toe Taps (R+L=1)
100 m Run/Row
Cool Down:
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