Mobility:

Thoracic Openers

Midline/Stability:

Every Minute on the Minute x 12min

1- Copenhagen Side Plank R x 30-45sec

2- Kettlebell Suitcase-Waiters Carry x 30-45sec

3- Copenhagen Side Plank L x 30-45sec

4- Kettlebell Suitcase-Waiters Carry x 30-45sec

Conditioning:

Every Minute on the Minute x 16min

1- 8 Dumbbell Bench Press + Dumbbell Farmer’s Carry in remaining 45sec

2- 8 Horizontal Ring Row + Isometric Hold at Chest in remaining 45sec

3- Run, Row, Ski, Bike x 60sec

4- Rest