3-5 rounds for quality:

10 m + 10 m mixed grip KB lunge
8 x tempo goblet squats
30 sec + 30 sec single leg ring plank
30 sec weighted superman hold

You can choose the weight for this workout!

• [Mixed grip KB lunge](

) is left arm up, right arm on front rack hold, right leg front lunge (then change the arm and feet positions)

-Tempo goblet squat: count 4 on the way down, 2 halt at the bottom, one up

• Single leg ring plank: On ring plank hold, hold the other leg up off the floor. Then change.

-On weighted superman hold, use eg 5 kg plate, hold it on straight arms above the head as high as you can off the floor.