Notes
w/u: 5 min easy jog
m/s: 4x with 90 seconds rest after each set:
15x each side: one-armed overhead press w/ knee drive; running man row; weighted walking lunge twist; one-legged bridge; hip hikes; fire hydrants.
c/d: hold each stretch for 20 secs:
down dog; spiderman; standing quad; figure four; calf; achilles; seated hamstring