Mobility:

Wrists and Forearms

Midline/Stability:

4 sets
Kettlebell Suitcase Waiter’s Carry x gym length each way
Knee Tuck Hold x 30-45sec on parallettes, boxes or rings

Supine Plank x 30-45sec

Plank Dumbbell Pull Through x 16

Conditioning:

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

400m Run/Row/Ski

16 Med Ball Cleans (with slam ball)

14 Straight Leg Raises holding ball in press position

12 Lunges holding ball 10 Ball Slam Burpee