A)
Turkish get up practice
Rx+ version: bottom up Turkish get up
10-12 reps / side
60s after completing both sides

B)
3 rounds
5/5 hakf kneeling windmill press
8/8 offset rack reverse lunge

C)
Core
2-3 rounds
10/10 single leg glute bridge wtih leg lifts
10 hollow rocks
10 pull through in bear plank