General Warm Up

10 Min cardiovascular work

Then:

2×5 Wall Squat

2×10 Air squat

2×10 Dumbbell Strict Press

2×5 Push Up

2×5 Romanian Deadlift

Then:

50-40-30-20-10

Wall Ball

Ball Slam

Cal Row (or Ski)

Complete 50 of each, then 40, then 30, then 20, then 10

Then:

Cool Down @ easy pace for 10 min cardio

*you can also roll out for 10 min