Mobility:
Shoulders/Lats

Midline/Stability:
4sets for quality
KB Suitcase/Waiters Walk
Plank Hold on Rings x 45sec
The Rabbit
Banded Hamstring Curls x 20 reps

Workout of the Day
2 person team
250/200m Rows with partner doing the following:
1) Handstand Hold
2) Hang from Rig
3) Wall Sit
4) Double KB Front Rack Hold
5) Hollow Hold
6) Bottom of Squat Hold