WARM UP
30sec/side ATG split squat
30sec roll into stretch
30sec/side prone hip external and internal rotation

AMRAP 15:
30sec/side Shoulder eight circles miniplate
6-10/side Seated single leg hip flexion over KB
6-10/side sidelying thoracic circles with miniplate
20-30sec/side single leg soleus isometric hold (KB)

AMRAP 15:
6-10/side sidelying shoulder abduktion with miniplate
6-10/side Weighted hip airplane
30sec/side sideplank + twist
30sec Prone neck

AMRAP 15:
10 pike scapula push up
6-10/side KB weight shift
6-10 prone back extension + scapular glide