10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3×5 SLSLDL (Per side)
Then:
5x Split Squats (Per side)
5x KTE or 10x Feet to hands
X5 Rounds, rest 1 minute between rounds
Then:
10x Box Jumps
5x (Per side) Single arm Row to tricep extension
10x Windshield Wiper (Total)
X5 Rounds, rest as needed
Then:
2000m Ski/row for time or 8 minute bike.