Mobility:

Thoracic Openers

Midline/Stability:

3 sets

10 Right Plank Pulls with 1sec hold in contraction

10 Left Plank Pulls with 1sec hold in contraction

80ft Suitcase-Waiter’s Carry each way

30 Calf Raises

10 Hanging Straight Leg Raises

Conditioning:

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

200m Run, Row, Ski

10 Ball Slam

20 Walking Lunges with Ball

100m Run, Row, Ski

10 Ball Slam Burpees

5 Deck Squats with Ball