Mobility:

Hips

Midline/Stability:

Every Minute on the Minute x 9min

1) Hand Plank Cross Knee to Elbow  x 30sec

2) Ring Support Hold x 30sec

3) Bouncing Knees to Chest x 30sec

4) Supine Plank Hold or Supine Table Hold x 30sec

Workout of the Day:

Every 90sec for 4 rounds

1) 15/12 Calorie Row

2) 4 Strict Pull-up + 8 Push-up + 12 Air Squat

3) 15/12 Calorie Bike

4) 8 Leg Lifts holding plate + 12 Russian Twists with plate