Workout Breakdown VIDEO: 4:00 run/row/bike :30/:30 lunge to instep :30/:30 pigeon stretch :30/:30 lying quad stretch 20 goblet loaded lateral walks (L/R/F/B) 20 loaded pelvic raises + :01 pause at top 15 single leg pelvic raise (each) 10 lunge and twist 10 cossack squats 10/10 strict high pulls 10/10 strict press + :01 pause at