Mobility:

Hips and Hip Flexors

Skill:

Turkish Get-ups

Conditioning: Work for 60sec each round.

Every 90sec x 18min (3 sets) of:

1- 15 Ball Slams + Max Straight Leg Raises Holding Ball in remaining 60sec

2- 3 Wall Walks + Ball Slam Sit-ups* in remaining 60sec

3- Run, Row, Bike, Ski x 60sec

4- Superman Punches x 30sec +  Hollow Hold x 30sec