10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3×5 Single leg butt to bench
3×5 Pushups
Then:
5x Step ups with high knee drive (per side)
8x Pullovers
X5 Rounds, rest 1-2 minutes between rounds
Then:
10x Chest Press
10x FST knee tucks (Or feet to hands)
10x Windshield Wiper (Lock weight over chest for challenge)
X5 Rounds, rest as needed
Then:
5x 200m ski/row. Or two minute bike. 1:1 work/rest