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: