Mobility: Chest

Midline Stability:

2 sets

30sec Plank Left

Rest 10sec

30sec Plank Right

Rest 10sec

30sec Plank on Elbows

Rest 10sec

30sec Hollow Hold

Rest 10sec

Then, 3sets

Ring Or Box Support Hold x 30sec

Wall Walk x 2 reps + 15-30sec Nose to Wall handstand Hold

Alternating Cossack Squats x 10

https://www.youtube.com/watch?v=lPbZ9q6Oj4E

Conditioning:

Every Minute on the Minute x 16min

1- Single Dumbbell Box Step Overs x 10 reps

2- 5 Ring Row, Ring Pull-ups or Strict Pull-ups + 10 Lunges*

3- Row/Ski 15/12 or Bike 12/8 4- Static Hold of your choice** x 30-45sec