Mobility: Hips

Midline/Stability:

2 rounds of:
30sec Plank Left
15sec Rest
30sec Plank Right
15sec Rest
30sec Banded Plank
15sec Rest
30sec Supine Plank
15sec Rest

Then,

3 sets

Bottoms Up Kettlebell Carry x gym length each arm

Glute Bridge with single leg kick-out* x 12

Donkey Kicks x 5 

Conditioning:

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

300m Run/Row/Ski

20 Walking Lunges Holding Ball*

20 Russian Twist with Ball

5 Ball Slam Burpee

5 Ball Slam

5 Deck Squat with Ball