Mobility: Hips

Midline/Stability:

Every Minute on the Minute x 12min. Work for 30-45sec each minute

1- Copenhagen Side Plank R

2- Kettlebell or Dumbbell Front Rack R + Farmer’s Carry L

3- Copenhagen Side Plank L

4- Kettlebell or Dumbbell Front Rack L + Farmer’s Carry R

*Hold one in front rack position and other in farmer’s position

Conditioning:

Adjust reps so that you have at least 10-15sec of transition time.

Every Minute on the Minute x 16min

1- 10 Plate Ground to Overhead + 10 Lunges Holding Plate

2- 5 Reverse Burpees + 20 Hand Plank Plate Taps

3- 60sec Run, Row, Bike, Ski

4- Rest