Position/ range of motion fact check and skill work:
Push-up
Pull-up
V-up
Squat
Dip
Good Morning
Kettlebell swing
Perform several small sets with meticulous execution of each rep, making the needed adjustments in each, and then scale the movement (up or down) accordingly and start again. Goal is 3-4 sets of 6-10 reps each movement, making progress throughout.
Then, 15 minutes of:
5 Ab wheel roll-outs (Or 10 V-up)
15 Abmat sit-up @ 25lb. W, 45lb. M
50 Jumping jacks
50 Mountain climbers
Count rounds and completed partials (Ex. 7 rounds + 5 Ab wheel= 7.1)
Abmat sit-up: Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.