Mobility:

Hamstrings and Glutes

Skill:

Turkish Get-ups

Conditioning:

Option 1:

As Many Rounds and Reps and Possible in 16min:

2 Wall Walk

4 Push-up to High Knee Crunch

6 Plank Burpee

8 Goblet Squat

10 Single Arm Alternating Russian Kettlebell Swings

12 Reverse Alternating Lunges holding kettlebell

14 Straight Leg Raises holding kettlebell

16 Calorie Row/Ski/Bike

Option 2:

20min Stroke Rate Row