Warm Up
Part 1
3 rounds
1 min rowing
5+5 lateral box step ups
5 burpees box jump
:20-30 Knee tuck hold bwn boxes

Part 2
3 rounds
1 min air bike
8-10 tempo reverse lunges with kb goblet hold
8-10 kb swings
:30-40 reverse chinese plank bwn benches

Part 3
3 rounds
1 min ski
5+5 single leg rdl + clean&press R/L (balance)
5 push up + renegade rows x 5+5 reps @with same db
:30-40 front leaning on rings