Mobility: Couch Stretch and Quad Smash

Midline/Stability:

3 sets

1- Heavy Kettlebell Suitcase Carry x gym length each arm

2- Plank Punch on Elbows x 12

3- Hanging Leg Raises x 8-10 reps Bent knee or straight leg to 90 degrees

Conditioning:

As Many Rounds and Reps as Possible in 16min of:

400m Run or Row

20 Hand Plank Taps

20 Overhead Plate Lunges

20 Plate Hops**

20 Plate Ground to Overhead