Prep: 3x
Deep knee bend squats 6
Tripod rotations 6
windmills 6
3-5 rounds:
Inverted Crawl 10m
Backward roll 2/side or Front Rocking 6
Strength or tripod get-up 6
extended step up 10
3x sec intervals: work 30 rest 30
Suitcase Carry/ side: add balance or step up/overs for more challenge
Balanced side shuffle or deep knee bend walk
Skater Hops or Single-leg swing hop
Prone-get-ups