Mobility:

Thoracic Openers

Midline/Stability:

Every Minute on the Minute x 12min.

Work for 30-45sec each minute.

1- Copenhagen Side Plank R

2- Paloff Press R

3- Copenhagen Side Plank L

4- Paloff Press L

*Hold one in front rack position and other in farmer’s position

Conditioning:

As Many Rounds and Reps as Possible in 14min of:

10 Plate Ground to Overhead

15 Squats Holding Plate

20 Large Flutter Kicks with Plate in Press

25 Plate Hops

300m Run, Row, Ski