90/90 Shinbox - 1 x 1 minute 1/2 Kneeling Hip Flexor + T-Spine Extension - 1 x 30 seconds/side Sumo Squat to Stand - 1 x 1 minute T-Spine Extension off Bench with Dowel - 1 x 1 minute

Glute Bridge - 1 x 15 Tall Plank Shoulder Taps - 1 x 8/side Mini Band Glute Shuffle (at ankles) - 1 x 20/side

Pause DB Goblet Squat

3 x 8

Deadbug

3 x 8

DB Reverse Lunge

3 x 8

DB Bear Crawl Pull Through

3 x 6

USE TIMER. Complete final round you're working on when timer goes, record total rounds. 10 Minute Time Cap (or less if crunched for time), AS MANY ROUNDS AS POSSIBLE. A. KB Swings - 12 B. DB Push Press - 8 C. Tall Plank Shoulder Taps - 4/side

Child's Pose Side to Side Lat Mobility - 1 x 1 minute Downward Dog Lunge with Rotation - 1 x 30 seconds/side Lateral Lunge with Overhead Reach - 1 x 30 seconds/side

Neck Series from Plank Position - 1 x 6/movement Quadruped 1-arm Serratus Press - 1 x 10/side Lateral Bear Crawl - 1 x 20 steps/direction

Narrow Grip DB Bench Press

8, 10, 10

1-arm DB Row off Bench

8, 10, 10

TRX Row

8, 10, 10

Elevated Narrow Grip Pushup off Bar

8, 10, 10

15 second rest between exercises, 1 minute rest between rounds. A1. Athletic Stance Pallof Press - 1 x 10/side A2. Kneeling Plank Walkouts - 1 x 8 (don't let low back arch) A3. Side Plank - 30 seconds Repeat 3 rounds.

Hip to Wall Ankle Mobility - 1 x 30 seconds/side Quadruped Hip CARs - 1 x 6/side Prone Shoulder Blackburns - 1 x 6

Eccentric Pushup - 1 x 8 (5 second eccentric) Plank Arm March - 1 x 8/side (drop to knees if needed, stay square to floor) Single Leg Bodyweight Hip Thrust - 1 x 10/side

DB Split Squat

3 x 8

Half Kneeling 1-arm DB Pressout

3 x 8

1-arm DB Lateral Lunge

3 x 8

Band Pull Apart

3 x 15

15 second rest between exercises, 1 minute rest between rounds. A1. TRX Y - 1 x 8 A2. 1-arm Overhead DB Carry - 30 seconds/side A3. DB Suitcase Hold - 30 seconds/side Repeat 3 rounds.