Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
10 downward dog pedal out
Core
3 rounds:
8 per side woodchop
5 per side bird dog arms
Kettlebell Deadlift
5 rounds, 5 reps
Rest 60 seconds between rounds
Workout
3 rounds:
10 box squat
8 push up
12 standing band row
Cooldown
2 rounds:
5 per side death march
8 hamstring curl
Relax:
30 seconds per side thoracic rotation
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