Mobility:

Thoracic Spine Openers

Midline/Stability:

3 sets

Alternating Cossack Squats x 12

Superman Punches x 15 reps

Elbow Plank to Push-up Transitions x 20

Supine Plank or Face Up Chinese Plank x 45sec

Conditioning:

Every Minute on the Minute x 20min

1- Inverted Burpees x 30-45sec

2- Rope Climb x 1-3 reps

3- Russian Kettlebell Swings x 20 reps

4- Row, Bike or Ski x 60sec

5- Rest