A)
5 sets, go every 6:00
12 Hollow Rocks
10 Up-downs
8 each KB Windmills
then remaining time:
Easy pace Bike, Ski or Row
- Goal: Easy, sustainable pace.

B)
Side Plank with Dumbbell External Rotation: 3 x 8-10 each. Rest 60s.
+
- Sciatic Nerve Floss x 10 each
- Scorpion Stretch x 60s each