Warm up
2 rounds
2 min cardio
5 inch worm + push ups
5 burpee pull ups
10/10 single leg hip bridges
20/20s side plank hold

Strenght
Push Press x 12-10-8-6 reps, building in weights
perform 8/10 cal ski@mod/fast pace after each push press set
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 single arm kb push press
10 banded strict pull ups
10 supermans with stick (pause 1-2 sec on each rep) use extra weights
rest 1-2 min