[2-3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]
1. SPINE ROLL > PLANK > PUSH UP (6 REPS)
Stand with your feet just over hip-width apart. Start to tuck your chin into your chest, and then round your spine until your reach the floor (if you can't touch your toes, squat down instead). Crawl out to a plank position and do one Push Up, crawl back (keeping your bum low) into a deep squat and roll yourself back up to standing.
[Regression: Spine Roll > Plank > Reverse Crawl- 6 Reps]
2. MOUNTAIN CLIMBER > HIP FLEXOR STRETCH (6-8 REPS)
From a loaded position (sitting back on your heels, on your toes, with your arms stretched out in front of you, lift and bend your right leg, and place the foot on the outside of the right hand. Your left leg should be straight and off the floor. Exhale and straighten your spine, engaging your scapulas, with your shoulders down and back. Lower the left knee to the floor (the straight leg behind you), and lift your torso so that you are straight, bring your hands off the floor and by your sides. Sit into this hip flexor stretch and breathe deeply for one full breath, and then replace the arms and legs, starting again on the opposite side.
3. SHINBOX EXTENSION WITH REACH (6 REPS)
Sit down with your knees bent up, with a straight spine, drop both knees down (both facing the left), whilst trying to keep the same distance as when you had your knees up. From here twist your body around to the left side also, push up onto your knees (extension) and reach your right arm towards the ceiling. Place your arms back in front of you, lower back into a Shinbox (try to stay vertical), and switch sides.
[Regression: Shinbox Switch - 6 Reps]