Mobility:
Hips

Midline/Stability:
3sets
L-sit x 30-45sec
OH KB Walking Lunge x 10R Arm/10L Arm
Plank Punch x 12

Option 1- 3rds
300m Row
300m Run
3 Rope Climb
30 Russian Twist

Option 2-
20min Stroke Rate Row

Option 3-
Skills 3-4rds not for time
2 Rope Climb
10 Pistols
20ft HS Walk or 30-45sec HS Hold
10 Ring Pull-up
20 Roll to Candlestick
10 Strict Dip
10 BB Bicep Curl
10 DB L-seated Press