Mobility:

Shoulders/Lats

Midline/Stability:

3 sets

1) Heavy Kettlebell Suitcase Carry x gym length each arm

2) Supine Plank x 45-60sec

3) Bottoms Up Kettlebell Carry x gym length each arm

4) Plank Punch on Elbows x 10 + 30sec Elbow Plank

Conditioning:

Every Minute on the Minute x 20min

1- 10 Ball Slams + 12 Russian Twists with Ball

2- 16 Walking Lunges Steps with Ball + 2 Deck Squats with Ball

3- Row, Bike, Ski or Run x 60sec

4- Rest or Active Rest in Plank Hold