Warm up:3-4 rounds:20 Ice Skaters:20 Reach backs:20 Plank on palms:20 Unweighted thrusters Core:3 sets (8 ish mins):20 Hollow Hold:20 Arch Holdrest 1:00 Conditioning:Every 4:00 x 5 setsRow 500/400m or Bike 25/18 cals or Run 400 m6 each Arm Hang Squat Clean Thruster (or 10 Barbell Hang Squat Clean Thrusters) Cooldown:3 Mins Easy Cardio:30 each side...Read More