Mobility:
Hips
Midline/Stability:
4 sets
Plank Dumbbell Pull Through x 12 reps
Copenhagen Plank x 30sec each side
Heavy Kettlebell Suitcase Carry x 100ft each arm
Curtsy Squats x 16 reps Slow and controlled
Conditioning:
As Many Rounds and Reps as Possible in 16min of:
400m Run, Row, Ski
20 Plate Ground to Overhead
20 Russian Twists with plate
20 Plate Hops
20 Straight Leg Raises holding plate