General Warm Up 10 Min Cardio. Choose between Row, Ski, Air Bike, Run, Stairs.

Then:

2×5 Wall Squat

2x 5 Shoulder Dislocate

2×10 Goblet Squat

2×10 Strict Press @ light weight

Then:

10 Thruster

100 M sprint on Rower or Skierg

60 sec Rest

10 Rounds

Then:

30 Sec KB Swing

30 Sec Burpee

60 Sec Rest

5 Rounds

Then:

20 sec Work

10 sec Rest

V-sit Kickout

8 Rounds

Then:

Cool Down 10 Min @ moderate pace cardio.