40min For Quality, rest as needed:
2 [1 TGU + 3 KB Windmills] L+R
20 Pallof presses (10+10)
20 SA KB Bottom Up Presses (10/10)
20 Banded Face Pulls + external rotations
30sec Copenhagen Plank L+R
20 Bulgarian Split Squats (front leg elevated) (10/10)
10 Banded WY Presses
10 Standing Landmine Twists (both=1)
30sec Deadhang
10 Back Extensions, after 5reps 20sec Hold and then final 5reps