Mobility:

Thoracic Opening

Midline/Stability: 3 sets
False Grip Isometric Ring Hold at Chest 2 x 10-15sec holds
Bottoms Up Kettlebell Walk x 80ft each arm Active position at 90 degrees
Half Kneeling Paloff Press x 10 reps each side Slow and Controlled
10 Tuck-up or V-up into 30sec Hollow Hold

Conditioning:

2 person team _{^{(use your own equipment)}}
200m Run/Row with partner in static hold:

1) Wall Sit
2) Heavy Farmer’s Hold
3) Bottom of Lunge Hold (switch halfway)
4) Double Front Rack Hold
5) Dead Hang from pull-up bar
6) Handstand or Plank Hold