Mobility:

Thoracic Openers

Midline/Stability:

4 sets

Plank Dumbbell Pull Through x 12 reps

Copenhagen Plank x 30sec each side

Heavy Kettlebell Suitcase Carry x 100ft each arm

20sec Iso Hold on Top of Rings + 5-10sec Lowering

Conditioning:

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

4 Deck Squats with slam ball

6 Med Ball Clean with slam ball

8 Ball Slam Burpee

10 Weighted Sit-ups with ball

12 Walking Lunges with ball

400m Run