Warm Up
Speed Ladders + Mobility drills for 10 minutes

Full Body Workout
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
8/8 single arm kb oh lunge walk (light weight)
8-12 double db floor press
8/8 windmill

Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
8/8 banded side steps + 8 air squats
8-12 ab wheel roll outs (use barbell and small plates)
8-12 barbell bicep curls

Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
12-16 cossack squats
8-12 double db/kb row
:20-30 hollow rocks