Mobility:

Thoracic Spine & Shoulder Openers

Midline/Stability:

3 sets

Kettlebell Suitcase-Waiter’s Carry x gym length each way

Knee Tuck Hold x 30-45sec on parallettes or boxes

Supine Plank x 30-45sec

Side Plank x 30-45sec each side

Conditioning:

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

400m Run/Row/Ski

40 Plate Hops

30 Hand Plank Plate Taps

20 Walking Lunges holding plate (anyway)

10 Reverse Burpees