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