Mobility:

Shoulders & Lats

Midline/Stability:

Every Minute on the Minute x 12min

1) Hand Plank Cross Knee to Elbow  x 30sec

2) Ring Support Hold x 30sec

3) Bouncing Knees to Chest x 30sec

Box height matters here- should be a little lower than 90 deg

4) Supine Plank Hold or Supine Table Hold x 30sec

Workout of the Day:

2 person team 60sec of rowing for calories while partner is in static hold

1) Heavy Kettlebell Farmer’s Hold  

2) Front Rack Kettlebell Hold

3) Russian Twist with Plate

4) Wall Sit holding plate

5) Active Lunge Hold (30sec each way)

6) Deadhang Hold