WARMUP

Take 5:00 to 10:00 and perform dynamic mobility exercises.
Sample routine for warming up can be found below…

MOVEMENTSETSREPETITIONS
Four Point Squats25
Front Leg Swings210/10
Side Leg Swings210/10
Arm Swings210/10
Touchdown Arm Swings210

MAIN ROUTINE

Complete 3 rounds of the following sequence below…

ESSENTIAL MOVEMENTSDURATIONREST PERIOD
Bodyweight Squats (Box)0:400:20
Pushups Wall (Box or Ground)0:400:20
KB Deadlifts (Yoga Block)0:400:20
Ring Rows0:400:20
Hollow Hold0:400:20

COOL DOWN

Go right into relaxing breathing after all 3 rounds and pick 1-2 static stretches. Example of 5:00 routine can be found below 1 upper body stretch, 1 lower body.

MOVEMENTSETSREPETITIONS
Standing Low Belly Breaths120-40
Classic Tricep Stretch12:00/side
King Pigeon Pose12:00/side