Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet squats
Then:
On the minute of:
10x Split Jumps
10x Atomic Situp
10x KB Swing
10x KTE (Or Feet to hands with exercise ball)
X5 Rounds (Complete each exercise on the minute, whatever you have left of the minute is rest)
Then:
10—1 Pullup/floor press ladder
(10/1, 9/2, 8/3, 7/4, etc)
Then:
2000m ski/row for time