10 min warm up C2/AD
2 x 8 shoulder openers
3 x 5 wall squats
2 x 10 goblet squats
2 x 20 kb swing
then:
7:00 30/30 Mtn Climbers – rest in plank
2:00 rest
7:00 30/30 Step ups 18/20″ box 2 @ 26# KB do not put KBs down
2:00 rest
7:00 30/30 Front Squat 50% BW – or Goblet squat/or 2 Kbs in Front Rack
2:00 rest
7:00 30/30 BB PP
then:
300 sec FLR/Dip Hold/or Handstand(or)Plate Hold