Mobility:

• Scoops

• Side bend

• Bottom up squats

• Laying spine twist

• Hip swivels

  Circuit 1: 3x

• Single leg deadlift with rows

• KB swing

• Squat hold

• Side plank row to press

• Kneeling front raise

Circuit 2: 3x

• Chest press

• Overhead tricep

• Chest fly

Core