10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3×6 Goblet Squat
3×5 Pushups
Then:
5x Front Squat (BB or Front Rack KB’s)
5x Dips (Bars/rings)
X5 Rounds, rest 1-2 Minutes between rounds
Then:
8x Body Row
60m Farmers Carry
30m Rock Carry
X5 Rounds, Rest as needed
Then:
4x250m Ski/Row. 1:1 work/rest