A. 4 sets
4 Ballet squat complex 3 sec. Hold each phase
30 Hollow hold single arm press out + vertical VOR-C
B. 4 sets
Row complex, hold for 3 sec at the top, lower with one arm for 3 sec.
30 Side plank with target touching with hand + 6 side crunches
Rotating single leg burpee
Alternating side lunging pick-up to standing