Mobility:

Thoracic Spine Openers

Midline/Stability:

Every Minute on the Minute x 12min

1- Copenhagen Side Plank R x 30-45sec

2- Kettlebell Suitcase-Waiters Carry x 30-45sec

3- Copenhagen Side Plank L x 30-45sec

4- Kettlebell Suitcase-Waiters Carry x 30-45sec

Conditioning:

Every Minute on the Minute x 16min

1- Ball Slam Burpee x 10 reps + Plank Hold in remaining 60sec

2- Slam Ball Clean x 10 reps + Overhead Walk in remaining 60sec

3- Run, Bike, Row, Ski x 60sec

4- Rest