Lunge w/shoulder press- 5 each side
Shoulder taps- 10 total
Repeat 3-6 rounds
Reverse Lunge & shoulder press
Using a weight of your choice, and starting in the kneeling position, hold the weight at your shoulder keeping your elbow forward and in. Driving up through the front leg, fully extend the weight at the top of the lift so that your arm is in a locked out position right above your shoulder. 5 receptions on one side then head into the shoulder taps followed by finishing up the 5 reps on the other side.
After completing your 5 reverse lunges and presses on one side, place the weight to the other side so that it is ready to pick up where you left off. Step your feet back into a full plank position. Focus on keeping your shoulders stacked above your wrists, slightly shift your weight as you tap from one shoulder to the other 10 total. The goal is to keep your hips as steady as possible while maintaining a strong plank position. Modify by holding a plank for 30 seconds