3 sets of:
5x 5sec. seated isometric towel row (rest 5sec. between reps)
rest 60sec.
5x 5sec. isometric towel split squat (rest 5sec. between reps - each side)
rest 60sec. after both legs
4 sets of:
6-8 rom. DL (1sec. hold in bottom pos. - wtd., right side)
5-8 tempo diamond Push ups @ 3030 (scale with hand position)
rest 30sec.
6-8 rom. DL (1sec. hold in bottom pos. - wtd., left side)
5-8 tempo diamond Push ups @ 3030 (scale with hand position)
rest 30sec.
3 rounds of:
15-20sec. single arm(leg) plank (right side)
10-15 reverse snow angles
15-20sec. single arm(leg) plank (left side)
20 pike flutter kicks