Mobility:

Shoulders & Lats

Midline/Stability:

4 sets

1- Kettlebell Suitcase-Waiter’s Carry x gym length each way

2- Seated Compression Pikes x 15 reps

3- Supine Plank x 3-45sec

4- Push-up to High Knee Crunch x 8 reps

Conditioning:

Every Minute on the Minute x 16min

1- Russian Kettlebell Swings x 25 reps

2- Inverted Burpee x 5 reps + Air Squats in remaining time

3- Row, Bike, Ski x 60sec

4- Rest or Active Rest in Plank or Hollow Hold x 30-45sec