Workout:

10:00 warm up

2 x 8 Shoulder Openers

2×5 Wall Squat

2×10 Goblet Squat

30m OH Lunge

5:00 30/30 C2

Then:

30 secs Row or Ski Erg (Go Hard) +

90 secs rest, during “rest” complete

30x step up with 2 @ 15 – 30# KB in FR

10 rounds

Then:

Finish with:

60 secs Mtn Climbers + 60 sec Ring Hold

60 sec rest x 3