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 Hand Plank Plate Taps

20 Plate Hops

20 Straight Leg Raises holding plate