Warm up

Hips
ankles
core activation e.g. deadbugs
'belly' goat bag swings

Part A

4 sets

12 tempo goblet squats or 6/6 single arm front rack

2 min rest

Part B

8 rounds

15sec work
15 sec rest
Russian kettle bell swings

Part C

3 sets

1 min straight arm plank hold with over head reach swapping hands every 10 sec

1 min rest