Hamstrings (30s per leg x 2) 6 min

Sitting: Both straight

Sitting: 1 leg tuck
Standing: Cross
Standing: 1 leg prop
Back: 1 leg raise
Leg swing
Hip flexors (30s per leg x 2) 2 min
Warrior stretch
Hip lift
Core (60s) 7:30 min
Plank
Arch hold
Side plank
Hollow hold
Reverse plank
5 x 30s handstand
Misc
3x8 dips
30s x 3 L-sit
3x8 squat
3x8 pushup
Weights (4x8 split between arms)
Row
Overhead extension
Curl
Wrist curl