Mobility:

Thoracic Openers

Midline/Stability:

4 sets

1) Copenhagen Plank x 30sec each

2) Chaos Paloff Press x 10 each way

3) Bear Position Shoulder Taps x 10-20 reps

4) Ring Dip/Core Complex: 3 reps of: 5sec Lockout Hold + 5sec Lowering/Negative

Conditioning:

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

300m Run/Row/Ski

20 Russian Kettlebell Swings

16 Straight Leg Raises holding dumbbell or kettlebell

12 Dumbbell Plank Drag 8 Single Dumbbell Lungster