Mobility:

Thoracic Spine Openers

Midline/Stability:

Every Minute on the Minute x 12min

1- Copenhagen Side Plank R x 30-45sec

2- Kettlebell Suitcase-Waiters Carry x 30-45sec

3- Copenhagen Side Plank L x 30-45sec

4- Kettlebell Suitcase-Waiters Carry x 30-45sec

Conditioning:

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

200m Run, Row, Ski, Bike

10 Ball Slams

10 Lunges Holding Ball

100m Run, Row, Bike, Ski

5 Med Ball Cleans with Slam Ball

5 Deck Squats with Ball