Mobility:

Thoracic Spine Openers

Midline/Stability:

3 sets

1- Copenhagen Plank x 30sec each side

2- Paloff Press x 12 each side

3- Donkey Kicks x 8-10 reps

4- Weighted Deadbug x 10 reps

Conditioning:

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

400m Run/Row/Ski

10 Ball Slams

10 Deck Squats with ball

10 Lunges holding ball

10 Straight Leg Raises holding ball

10 Med Ball Clean with slam ball