Mobility:

Hips

Midline/Stability:

4 sets

Copenhagen Plank x 30sec each side

Donkey Kicks x 10

Kettlebell Suitcase-Waiter’s Carry x gym length each way

Superman Punches x 10-12 slow and controlled

Conditioning:

As Many Rounds and Reps as Possible in 18min of:

600m Run, Row, Ski

10 Parallette Pass Thru with push-up and dip

20 Curtsy Squats

20 Weighted Russian Twists

30sec Dead Hang from bar

20 Air Squats