Mobility:

Hips

Midline/Stability: 4 sets

Copenhagen Plank x 30sec each leg

Donkey Kicks x 5 reps + 15sec Handstand Hold

Knee Tuck Hold on Parallettes x 30sec

Bottoms Up Kettlebell Carry x gym length each arm

Conditioning:

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

400m Run

20 Hand Plank Taps

20 Overhead Walking Lunges with plate

20 Leg Raises holding plate

20 Plate Ground to Overhead