10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x 30m Tactical Lunge
2×5 Single leg ass to bench
Then:
10x Step up with High knee drive
5x RMM
250m Sprint on machine of choice
60m Farmers Carry
X5 – minimal rest
Then:
10x Deck Squats
60 sec plank/FLR
8x Burpee
X4
Then:
2000m Ski/Row for time on Machine of Choice