Mobility:

Hips

Midline/Stability:

4 sets

Seated Compression Pikes x 15-20 reps

Superman Punches x 10-15 reps

Overhead Bamboo Hold x 30-45sec

Conditioning:

Every Minute on the Minute x 20min

1- Ball Slam x 10 reps + Russian Twist x 10 reps

2- Rope Climb x 1-3 reps

3- Parallette Pass Thru’s x 6-10 reps
4- Max Calories Row, Bike, Ski x 60sec or 200m Run
5- Rest or Active Rest in Plank Hold x 45sec