Mobility: Lats and Thoracic  

Midline:

4 rounds

30sec Plank Left

15sec Rest

30sec Plank Right

15sec Rest

30sec Banded Plank

15sec Rest

30sec Supine Plank

15sec Rest

30sec L-sit on rings, parallettes or boxes

15sec Rest

Conditioning:

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

300m Run

100m Pinch Plate Carry

20 Hand Plank Plate Taps

20 Russian Twists with plate

10 Deck Squats with plate