Mobility:

Hips

Midline/Stability:

3 sets

Copenhagen Plank x 30sec each side

Bottoms Up Kettlebell Carry x 80ft each arm

Glute Bridge with 3sec Single Leg Press Out** x 6 each leg

Ring Dip/Core Complex: 3 reps of: 5sec Lockout Hold + 5sec Lowering/Negative

Conditioning:

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

300m Run, Row, Ski

100m Pinch Plate Carry

20 Overhead Plate Walking Lunges

20 Hand Plank Plate Taps

20 Russian Twists with plate