10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
Then: BB/KB Complex:
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Pushpress
6x Pushup
500m ski/Row
X3
Rest: 3:00 at the end of each set
Then:
40, 30, 20, 10 Calories of choice on machine. 1:1 work/rest