10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x (total steps) weighted walking lunge, weight in Farmers Carry
30 sec OH Plate Hold
x 5 rounds rest as needed
Then:
8x Push up – rings, regular, bosu
30x mtn climber – total leg movements
x 4 rounds rest as needed
Then: 250m row/ski + 60 sec rest x 4
Cool Down