Mobility:

Shoulders

Skill:

Handstand Holds

Conditioning:

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

400m Run, Row, Ski

20 Ball Slams

20 Russian Twists with ball

20 Shoulder Taps

20 Walking Lunges with ball

5 Inverted Burpees

Option 2-

20min Stroke Rate Row