A1: Shin box Switch with Extension and Halo x 30 Seconds
Start sitting down holding the kettlebell upside down by the horns. Bend your legs and bring your heels close to your butt. Keep your spine as straight as you can and sit your knees over to one side, do your best not to shift your feet around. Lay both knees on the floor. Thrust your hips up coming up to your knees squeezing your core and butt and rotate the kettlebell around your head from shoulder to shoulder, alternating sides. Go deep behind the navel of your neck. Keep a tight core and focus on loosening up your shoulders. Slowly sit back down with control. Alternate sides.
A2: Loaded Beast Spine Wave x 30 Seconds
Start in a loaded beast position. Sit your hips back towards your heels and actively press with your palms, extend your arms and sink your head and chest to the floor. Lift your hips up as high as you can. And flex your spine as you shift forward. Drop your hips and now extend your spine in the forward position. Lift your chin to the sky. Reverse the wave by tucking your chin to your chest. Press through the ground and protract your shoulders. Flex your spine as you shift back and sit your butt back towards your heels and repeat.
A3: Scorpion Push Up x 30 Seconds
Start in a push-up position with your palms underneath your shoulders and keep a straight line from your heel to your head. Keep forward pressure on your wrists and pull yourself down into your push up, engaging your lats. As you descend, extend on hip, bending your leg, and bring it over your straight leg. Alternate sides.