10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×8 Goblet Squats
3×5 KB bell up press half kneeling
Then:
5x KB or BB Clean or Headcutter
30 sec Mountain Climber
x 5 rounds (Rest 30-60 sec between)
Then:
10 –—- 1 Goblet Squat/ Body Row Ladder
Then:
2000m Ski/Row for time, of 100 calories on Airdyne
Cool Down with mobility work