Mobility:
Lats
Skill:
Rope Climbs
Conditioning:
Every 90sec x 18min (3 sets)
1- 2-4 Rope Climbs
2- 10 Ball Slam Burpees + 10-20 Russian Twists with ball
3- Row, Bike, Ski x 60sec
4- 20 Russian Kettlebell Swings + Straight Leg Raises in remaining 60sec