Mobility
Foam roll T-Spine

Strength/Skill
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

Metcon
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)OR row Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups