Mobility:

Thoracic Opening

Midline/Stability: 

3 sets for quality
False Grip Isometric Ring Hold at Chest 2 x 10-15sec holds
Bottoms Up Kettlebell Walk x 80ft each arm
Half Kneeling Paloff Press x 10 reps each side
10 Tuck-up or V-up into 30sec Hollow Hold

Conditioning:

Every Minute on the Minute x 20min
1) 5 Plank Burpee + 10 Med Ball Clean with Slam Ball
2) 2 Wall Walk + 15sec Nose to Wall Hold
3) 10 Ball Slam or 5 Deck Squat + 10 Straight Leg Raises Holding Ball in Floor Press Position
4) 60sec Max Effort Bike
5) Rest