Complete each move in order as written below. Rest for 10-15 seconds between moves and 30 sec-1 minute between rounds. Perform 3-5 rounds.

• 16 Sumo Squat Sequence (1 rep = 1 squat or lunge)

• 10-12 Plank Sitbacks

• 15 kneeling bicep curl to overhead press (1 rep= bicep curl + overhead press)

• 15 good mornings

• 20 oblique cross pulse hold, each side