1. SLDL one side
2. Hamstring bridge overhead reach
3. Alternating Lateral lunge (hinge)
4. Double leg hinge row to curl
5. Plank to side with dumbbell
60/15 1-5 Finish the round then 90 seconds of the Bodyweight movements- they choose
Choice movements:
Hinge jump
Plank hand to toe
A jacks
SL slam
4x
After 90 seconds of choice movement, rest then repeat.