Mobility:
Hips

Midline:
EMOM x 12
1) Hollow to L-sit on KB x 30sec
2) Banded Glute Bridge x 30sec
3) Wall Walk x 3 w/ 5sec pause with nose at wall

Workout of the Day
Option 1-
500m Row
30 Flutter Kick
100m KB Farmer’s Carry
400m Row
20 Roll to Candlestick
100m KB Farmer’s Carry
300m Row
100m KB Farmer’s Carry
20 Roll to Candlestick
400m Row
100m KB Farmer’s Carry
30 Flutter Kick
500m Row

Option 2-
Skills , 3-4rds not for time
2 Rope Climb
10 Pistols
20ft HS Walk
10 Ring Pull-up
30sec L-sit
10 Strict Dip
10 BB Bicep Curl
10 DB Bench Press