5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
20s GHD Hip Extension + 10 air Squat + 5 Strict Pull Ups
2+2 Pigeon Pose on Box

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS
.....
30 Alt. Double DB Plank Rows
30 Single leg Glute Bridges