10min warm up ski/bike/row
Work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Push Press
2 x 30sec sprint / 30sec easy
Then –
On the Minute:
10cal Ski/Row/Bike
10x Goblet Squat
10x Burpees
10x Body Row
10x KTE
X 5 rounds
You have 1 minute for each movement, remaining time in minute is rest.
Then –
30m Bear Crawl
30m Sled Push
60sec Squat Hold
X 3-4 rounds, rest as needed
Then –
Cool down/stretch