Warm Up
2 rounds
1 min air bike / bike / run
1 min row or ski
5+5 squat strech + 15 air squats
10-15 push ups
20-30 heel over db

Strenght
Overhead Squat 5x5@50-70%
rest 1.5-2.5 min
Military Bench press 5x5@50-70%
rest 1.5-2.5 min

Accessory Work
2-3x 10/10 bulgarian split squat @rx db
2-3x 10/10 bench press @rx db
2-3x 20-30 Knee tuck hold on pull up bar