20 movement 30 iso 10 rest
X 6 all at one station
1. Alternating step forward lunge - Wall sit (or iso squat in the gym)
2. overhead see saw press - upright row hold
3. Hamstring focused glute bridge marches- SL bridge hold Not hamstring focused
4. Hinge see saw rows- half curl external rotation hold
5. Oblique plank climbers (not fast) - single side oblique plank hold