Mobility:

Quads- Foam Roll, Barbell Smash, and Couch Strength

Midline/Stability:

3 sets

Copenhagen Plank x 30sec each side

Bottoms Up Kettlebell Carry* x 80ft each arm

L-sit or Knee Tuck or Support Hold on Rings x 30sec

*Hold at 90 degrees, keeps lats activated

Conditioning:

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

400m Run/Row/Ski

15 Plate Ground to Overhead

15 Plate Chest Press

15 Straight Legs Raises Holding Plate in Press Position

5 Reverse Burpees