Warm Up: 4 min
10 / side Walking Samson
1 Lap Duck Walk

Hip & midline: 5 mins
10 / side Lunges at 45 degree
15 / side External Hip Rotation
15 / side alternating Heel Taps
30 Sit Ups

Technique Review / workout brief
Review all movements

Workout – 12 Mins
2 Rounds: 90 Sec M.E at each station
KB DL
KB Upright Row
KB Russian Twists or bodyweight
Bear Crawl