Warm up
1:00 row or ski
30 alternating hamstring scoops
1:00 row or ski
30 bird dogs
1:00 row or ski
9 inchworms
Workout
3:00 row or ski
5:00 amrap
9 rear foot elevated lunge (db in 1 arm)
5 single arm db press
9 rear foot elevated lunge (db in 1 arm)
5 single arm db press
3:00 row or ski
5:00 amrap
20 step ups (each side)
20 dips
3:00 row or ski
5:00 amrap
30 alternating slams with battle ropes
9 goblet squats
5 squat hops (or squats)
3:00 row or ski
5:00 amrap
50 m sled push
100 m speed walk