2 min glute bridge hold

90 alternating lateral lunge with curl

1 min 5 squat jacks to 5 quick hop feet out and in

30 running in place moving laterally

3x

2 min overhead hold or racked hold (able to transition)

90  bear crawl Row to downward dog (row R row L to downward dog)

1 min kneeling ball slams (ball in gym)

30 star jumps or star jacks

3x