10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 KB Swings
Then:
5x (Per side) Landmine skaters lunge
10x Whip smash
60m Farmers Carry
X5 (Rest about 60 sec between)
Then:
8—1 Bent Over Row/Pushup Ladder
Then:
1000m Ski/Row, or 50 calories on the Airdyne