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:

Option 1-

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

4 Deck Squats with slam ball

8 Med Ball Clean with slam ball

16 Russian Twists with slam ball

24 Walking Lunges with slam ball

200m Run, Row, Ski

Option 2-

20min Stroke Rate Row