Mobility:

Shoulders

Midline/Stability:

Turkish Get-ups 5min review then 3×3 each arm

Conditioning:

Every Minute on the Minute x 20min 45sec of work, 15sec of rest

1- Wall Walks

2- Rope Climbs

3- Parallette Pass Thrus x 5 reps then L-sit Hold in remaining time

4- Bike