10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking Lunge (Forward backwards, switch)
Then:
2x TGU
8x pushups (Rings, knees, toes)
X6 Rounds, Rest 1-2 minutes between Rounds
Then:
10x Frog Hops
10x Deck Squats
10x Body Rows
X4 Rounds, rest as needed for form
Then:
4x250m Ski/Row. 1:1 work/Rest