Mobility:

Quad Smash and Roll Out

Midline/Stability:

3 sets
10 Right Plank Pulls with 1sec hold in contraction
10 Left Plank Pulls with 1sec hold in contraction
80ft Dumbbell Hex Carry
30 Calf Raises

Conditioning:

Every Minute on the Minute x 20min
1- Ball Slam x 10 reps + Russian Twist x 10 reps
2- Rope Climb x 1-3 reps
3- Walking Lunges Holding Ball x 20 steps
4- Max Calories Row, Bike, Ski x 60sec or 200m Run
5- Rest or Active Rest in Plank Hold x 45sec