Mobility:

Hips

Midline/Stability:

3 sets
½ Kneeling Dumbbell Press x 8 reps each arm @2111

(2sec down, 1 sec active hold at the bottom, 1sec up, and 1 sec pause at top)
Paloff Press x 10 each way Slow and controlled
Gorilla Row x 16 total
Deadbug x 20 reps Slow and controlled

Conditioning:

As many Rounds and reps as Possible in 18min of:

20 Hand Plank Plate Taps

10 V-ups or Tuck-ups

20 Squats with Plate

10 V-ups or Tuck-ups

20 Plate Hops

400m Run, Row, Ski