Mobility:

Hips

Midline/Stability:

Every Minute on the Minute x 12min

1- Copenhagen Plank x 20sec each side

2- Paloff Press x 20sec each side

3- Handstand Hold x 30-45sec

4- 15sec Ring Support Hold + 15sec Ring Dip Hold

Conditioning:

As Many Rounds and Reps as Possible in 16min of:

400m Run/Row/Ski

40ft Heavy Kettlebell Suitcase Carry R

40ft Heavy Kettlebell Suitcase Carry L

40 Air Squats

40 Shoulder Taps