Warm-up:
Complete 5 minutes of:
Bike
Row
Skipping (or low-impact skips)
Fast walk / step-ups
Mobility & Activation:
Standing Hip Openers (open & close the gate)
Banded Rows
Bodyweight Reverse Lunge
Weights
8 repetitions per leg of Kettlebell Goblet Reverse Lunge
12 repetitions of Dumbbell Chest-Supported Row
12–15 repetitions of Kettlebell Sumo Deadlift
8–10 repetitions of Dumbbell Thruster
Cool-down
20-30 seconds of each stretch
