Mobility:

Shoulders/Lats

Midline/Stability:

2 rounds of:
30sec Plank Left
15sec Rest
30sec Plank Right
15sec Rest
30sec Banded Plank*
15sec Rest
30sec Supine Plank
15sec Rest

Then,

3 sets
Suitcase Waiter’s Carry x gym length each way
Paloff Press x 12 each way
Knee Tuck Hold x 30-45sec

Conditioning:

Option 1-

As Many Rounds and Reps As Possible in 16min of:
20 Cal Row/Bike/Ski
20 Hand Plank Plate Taps

20 Squat to High Knee Raise (weighted or unweighted)
20 Alternating Single Leg V-ups or Tuck-ups
20 Walking Lunges Holding Plate

Conditioning:

Option 2-

20min Stroke Rate Row