Mobility:
Lax Ball Glute Roll Out

Midline/Stability:
EMOM x 9
1) L-sit Leg Lifts x 30sec
2) Hang Sequence from Bar x 10sec each position
3) Hollow Hold x 30sec

Workout of the Day
Option 1-
2 person team
250/200m Row with partner in:
1- Heavy KB Hold
2- HS Hold or Plank Hold
3- Suitcase Carry + Farmer’s Carry
4- Opposite arms
5- Leg Raises
6- Plank Jacks

Finish:
3 sets
30sec Box Shoulder Stretch

Option 2-
20min Stroke Rate Row