Mobility:

Hips

Midline/Stability:

3 sets
Side Plank x 45sec each side
Weighted Plank Hold x 45sec (add plate to back)
Alternating Single Leg Glute Bridges x 45sec

Knee Tuck Hold x 30-45sec on parallettes, boxes or rings

Conditioning:

Every Minute on the Minute x 20min
1- 10 Pistols or 10 Jumping Lunges + 20 Shoulder Taps
2- 15 Russian Kettlebell Swings + 10 Straight Leg Raises
3- Row/Bike/Ski x 45sec
4- Rest or Active Rest in Plank x 45sec