Warm-Up
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 9 minutes (2 sets)
Station 1 – 30 seconds Bear Crawl + 30 Second Wall Sit
Station 2 – 30 seconds per side of Side Plank Holds
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Conditioning
Three rounds for time of:
400 Meter Run or Row
20 Goblet Squats (heavy)
10 Strict Pull-Ups or Scaled Strict Pull Ups