Mobilize, then:
Crossover symmetry activation
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 4 reps @ 75%
B.
Complete as many rounds and reps as possible in 30 minutes:
Run 400 Meters
10 Toes-to-Bar
15 Burpee Box Jump-Overs (24/20″)
20 Calorie Assault Bike
25 Double-Unders
30 Calorie Row
C.
Two sets, for completion:
Prone Plank Hold x 60 seconds
Side Plank Hold x 60 seconds (right)
Side plank hold x 60 seconds (left)
Supine plank hold x 60 seconds
Rest 60 seconds