Mobility:

Hips

Midline/Stability:

4 sets

Copenhagen Plank x 30sec each

Donkey Kicks* x 10

Kettlebell Suitcase/Waiters Carry x gym length each way

Plank on Low Rings x 30sec

*These are for quality, not for speed. Make each one a deliberate attempt.

Conditioning:

As Many Rounds and Reps as Possible in 15min of:

400m Run/Row/Ski

12 Dumbbell Floor Press

12 Russian Twists with Dumbbell

12 Dumbbell Gorilla Rows

12 Straight Leg Raises with Dumbbells in Press Position