Mobility: Hips

Midline/Stability:

3 sets
Copenhagen Plank x 30-45sec right leg
Bottoms Up Kettlebell Carry x 80ft right arm

Copenhagen Plank x 30-45sec left leg
Bottoms Up Kettlebell Carry x 80ft left arm

Paloff Side Step x 30sec each way Stable and controlled

Conditioning:

Every Minute on the Minute x 20min

1- Med Ball Clean x 10 reps + Russian Twist x 10 reps

2- Rope Climb x 1-3 reps

3- Parallette Pass Thru’s x 6-10 reps
4- Max Calories Row, Bike, Ski x 60sec or 200m Run
5- Rest or Active Rest in Plank Hold x 45sec