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...