Mobility: 5min Foam Rolling


4 sets

Plank Dumbbell Pull Through x 20 reps

Alternating Cossack Squats x 10-16 reps

Nose to Wall Handstand Marching x 10-16 reps

Supine Plank x 45sec


As many Rounds and Reps as Possible in 16min of

300m Run/Row/Ski

30 Walking Lunges Holding Slam Ball

20 Ball Slams 10 Deck Squat with Slam Ball

10 Deck Squats with Slam Ball

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