Mobility:

Hips

Midline/Stability:

4 sets

Bottoms Up Kettlebell Carry* x 80ft each way

Cossack Squats x 12 total

Paloff Side Step x 10 each way

Superman Punches x10

L-sit or Knee Tuck on Parallettes x 30sec (accumulated)

*Arm at 90 degrees with lats activated.

Conditioning:

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

400m Run, Row, Ski

18 Dumbbell Walking Lunges

16 Dumbbell Floor Press

14 Windshield Wipers Holding Dumbbells

12 Parallette Pas Thrus* (no push-up/dip)

10 Donkey Kicks to Wall