Row 10min --last 10sec each minute row @90%
+
Yoga Push up x 10
Lunge forward + reach+ rotate x 10 ea side
MT climbers x 20
Supermans x 20
Tick Tock x 20 ( supine, hands and glutes, lift legs 3inch of ground and move side to side)
Roll backs x10
+
SA KB Windmill Rotations 5ea side (wt at bottom)
+
DBL KB clean and press (light) x 10-12
+
Side Plank rotations x 8-10 side
+
Table inside and out x 10
+
specific move for training...

Foam Roll 3-5min 
+
Abike 1min @ 50%
abike 30sec x 80%
x 3
+
Lying Supine Single Leg Dynamic Kick x 10 ea
Prone Lying Single leg Dynamic Kick x 10 ea
Scorpions x 20
Yoga Push up x 10
Donkey Kicks x 10 ea leg
Supine Windmill kicks x 20
Roll backs x 6-10
+
Half clam shell 10ea side x 2:rest as needed
Sorenson Hold 30sec x 4: rest 90sec 
SA OH KB Squat 3-4/amr x 3:

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