2min glute bridge hold
90 sec. alternating lateral lunge with curl
1 min 5 squat jacks to 5 quick hop feet out and in
30 sec. running in place moving laterally
2 min overhead hold or racked hold (able to transition)
90 sec bear crawl Row to downward dog (row R row L to downward dog)
1 min kneeling ball slams
30 sec. star jumps or star jacks