Beginner x 1
Advanced x 2

1. Double kettlebell swings  X50

2. Squatflipswings X40

3. Curtsy lunges X40

4. Double Curtsy lunges X30

5. Alternating knee down ups X40

6. Squats  X40

7. Single leg good mornings X40 L/R

8. Windmills X30 L/R

9. Turkish get ups X30 L/R

10. Hot potato  X1 minute or failure

11. Straight arm sit-ups  X1 minute or failure 

12. Straight leg lifts.  X1 minute or failure