Warm-up :
10 Quadruped thoracic rotation/side : https://youtu.be/3wrnDJJbYQA
Rest 15 sec
30 sec reverse plank : https://youtu.be/biWKctiExb0
rest 15 sec
15m quadruped crawl : https://youtu.be/BxUF_r6w68M
rest 15 sec
10 jefferson curls : https://youtu.be/8znIlLvk8Qs
3 sets :
A1. Double leg bodyweight Hip Thrust w/single leg eccentric 30X1 10/leg rest 60 sec : https://youtu.be/H5tHLboqZ9g
A2. push ups 30X1 8-12 reps rest 60 sec
3 sets :
B1. B stance hip thrust 20X0 12-15/Leg rest 60 sec : https://youtu.be/IAJQfHNbabs
B2. Pike handstand shoulder tap 20-30 sec rest 60 sec : https://youtu.be/sZyiDAGxkFg
C. Amrap 15min
30-45 sec down up + Tuck jumps : https://youtu.be/YuKazQGMp5I
15m quadruped crawl
Forearm plank 30 sec