Mobility:

Hips and Hip Flexors

Skill:

Turkish Get-ups

Conditioning:

This is not a day for heavy lifting. Keep the dumbbells light and move efficiently. You will work for 45sec on the first 3 stations.

Every Minute on the Minute x 20min

1- 4 Alternating Single Arm Devils Press + Dumbbell Plank Pull Through in remaining 45sec 

2- 10 Dumbbell Pike Overs + Dumbbell Hex Carry in remaining 45sec

3- 10 Gorilla Rows + Dumbbell Overhead Hold in remaining 45sec

4- Bike, Row, Ski, Run x 60sec

5- Rest