2 rounds:
1 minute 90/90 sit throughs
5/5 T-spine rotations
8/8 ATG split Squat
2 rounds:
5/5 side slider side lunge to bowler squat
10 straddle Good Morning
10 pause goblet squats
Every 90 seconds x 8 sets:
Front Squat x 3
3 sets:
10/10 Single Leg RDL
15 behind the neck pull downs
3 sets:
20-30 second side adductor plank
12-15 exercise ball hamstring curls