Mobility:

Thoracic Opening

Midline/Stability:

3 sets

1) Heavy Kettlebell Suitcase Carry x gym length each arm

2) Supine Plank x 45-60sec https://www.youtube.com/watch?v=Q3Wt41pRJSc

3) Bottoms Up Kettlebell Carry x gym length each arm

4) Plank Punch on Elbows x 10 + 30sec Elbow Plank https://www.youtube.com/watch?v=y45y9kjh9so

Conditioning:

2-person team

250m Row or 200m Run with partner in static hold:

1) Wall Sit

2) Heavy Farmer’s Hold

3) Bottom of Lunge Hold

4) Double Front Rack Hold

5) Dead Hang from Pull-up Bar

6) Handstand or Plank Hold

7) Bottom of Squat Hold