I'll have the Mobility, with a side of Mobility please.
Warm Up X2
- Jump Rope 50
- 10 Slow burpees
- QM Up and backwards back
- Slow side QM up and back
Hold bottom of squat position - accumulate 5 minutes
Back Bridges - work progressions up to full bridge for 10 minutes
A Little more mobility
3 sets of 3 very slow hindu pushups, 4 counts each direction, 4 count hold at each end
Dumbbell Deadlift and Farmer's walks
30% BW each hand, deadlift dumbbells - walk length of gym, set dumbbells down, pick them up walk 2 lengths - 3, etc repeat this ladder until failure. Record highest # lengths. If less than 4, go until a total of 10 lengths have been achieved.
Cool down with downward dog and child's pose, 2X 1:00 each alternating