Mobility: Hips

Midline/Stability:

4 sets

Copenhagen Planks x 15-45sec each leg

Kettlebell Suitcase Waiters Carry x gym length each way

Hip Hurdles Over a Kettlebell x 16

Bear Position Shoulder Taps x 16-20

Conditioning:

Option 1-

As Many Rounds and Reps As Possible in 18min of:

400m Run/Row/Ski or 25/18 Bike

20 Ball Slam

20 Russian Twist with ball

20 Walking lunges with ball

5-10 Deck Squats with ball

Option 2-

Stroke Rate Row