Warm up
3 sets.
10/side Staggered stance toe touch.
10 Alternating lateral lunge w/t forward reach.
60sec Dead bug (Legs only).

Strength
12min omem.
1. 30sec Front rack hold reverse lunge to knee lift (Right).
2. 20sec Side plank (Right).
3. 30sec Front rack hold reverse lunge to knee lift (Left).
4. 20sec Side plank (Left).

Conditioning
12min Ascending ladder
2 SA Russian swings.
2 Heel hook assisted pistol.
2 Alternating single leg V up.
Add 2 reps each round.