Mobility:

Quad Rollout/Smash/Stretch

Midline/Stability:

3 sets
Copenhagen Plank x 30sec each side
Bottoms Up Kettlebell Carry x 80ft each arm

Supine Plank Hold x 30sec

Dumbbell Hex Carry x 80ft

Conditioning:

Every Minute on the Minute x 16min

1- Russian Kettlebell Swings x 45sec

2- Wall Walk x 3 reps + 15sec Nose to Wall Hold

3- Row, Bike, Ski x 60sec

4- Rest or Active Rest in a Plank