In Fit Over 50 Daily Workout

A.

Warm-up: 400 meter power walk or jog + mobility/yoga

B.

Focus: Hollow body position (on floor) and hollow rocks (modify if necessary)

C. 

Workout

Repeat the following for 15 minutes:
5 Ring rows (or pull-ups)
10-sec hollow body hold
5 Kettlebell goblet squats (use air squats as a modification)