Warmup:
:30 bike
10 lunges
5 Goblet squats
5 bridge ups

Strength:
5 sets at your own pace
20 cal bike erg
10 KB walling lunge
8 sandbag squats
:30 single leg bridge hold

Midline:
2 sets
15 abmat sit-ups
15 leg raises
15 tuck ups

Mobility:
1:00 frog stretch
1:00 hamstring stretch