Warmup:
2 sets of –
1:00 bike
10 lunges
10 PVC pass throughs
10 goblet squats

Strength Development:
3 sets of –
10 supinated barbell rows
8 hammer curls
8 Lateral delt raises
rest between sets

then,

3 sets of –
15 calorie Air Bike
:20 KB 90 squat hold
rest 2 minutes between sets

Midline:
3 sets of –
10 toe touch to tuck up
10 leg raises

Mobility:
1:00 pigeon stretch
1:00 box stretch