Warm up
90/90s
adductor rocking

heel raised glute bridges
deadbugs
side planks

Part A

Goblet squats/front rack squats

5 sets of 10 reps

2min rest

Part B

Tabata KB swings
20sec work
10sec rest
8 rounds

Part C

3 sets

Planche plank hold 30sec
side plank hip lifts 10/10
pike leg lifts 10 +10 sec hold on last rep

90sec rest