10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×10 Pushpress
Then:
10x Body Rows
20x Goblet Squats
30x Deck Squats
40x Pushpress
50x Ball slams
40x Anchored Leg Lowers
30x Pullovers
20x Split Jumps
10x Body Rows
Then:
2000m row or ski or 200 calories on air dyne for time.
If time:
3×60 sec Plank/FLR.