Warm up 10 Min Row @ 2:30/500 m split

Then:

2×5 Wall Squat

Then:

25  Romanian Deadlift

25 Goblet squat

12/12 Lunges holding 2×10 lb dumbbells

4 rounds

Complete in 15 min

Then:

10 Deadlift @ 50% 1 RM

2:00 Min Row @ 500 Meters.  Go up one meter each round.

2:00 Min Rest

3 rounds

Then:

5 Min intermission

Then:

10/10 Lunges holding 2 x 15 lb Dumbbells

2:00 Min Ski @ 500 meters. Go up one meter each round (you can row or bike if you don’t have Skierg).  Go up one meter each round.

2:00 Min Rest

Then:

5 Min Intermission

Then:

20 Weighted Ab Sit ups

Hold 40-60 lb dumbbell

5 sets

Rest as needed