Mobility:

Shoulders/Lats

Midline/Stability:

4 sets

Copenhagen Plank x 30sec each

L-sit or Knee Tuck on Parallettes

½ Kneeling Dumbbell Press @2011 x 6 each

Conditioning:

As Many Rounds and Reps as Possible in 16min of:

300m Run/Row/Ski

15 Russian Kettlebell Swings

12 Goblet Hold Reverse Lunges

9 Parallette Pass Thrus