Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side downward dog pedal out
Core
3 rounds:
6 per side half kneel elbow to knee
Single Leg Kettlebell Deadlift`
3 rounds, 7 reps
Rest 45-60 seconds between rounds
Workout
3 rounds:
8 air squat
8 push up
12 standing band row
Cooldown
2 rounds:
8 per side fire hydrant
10 band good morning
Relax:
5 per side adductor rock back
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