10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL
Then:
5x Step Ups (Per side, add in a knee drive at the top)
6x Burpees
X5 (Rest 60 sec or so between)
Then:
10x Headcutter
60m Farmers carry
30m Rock carry
X5
Then:
40, 30, 20, 10 Calories of choice on machine. 1:1 work/Rest