A. 3 sets of:

6-8 Gute Bridge DB/KB Floor Press

into 3 Bent over shoulder squares with KB´s hanging


B. 5 sets of:

5-7 /side reverse lunge to box step up with KB hanging on sides (choose a height somewhere below knee which allows you to stand up fast)

into 10-15 seated straddle compression


C. 4 rounds of:

45 sec alternating single arm swings

rest 15 sec

45 sec lateral line touches

rest 15 sec

45 sec Russian twists

rest 15 sec