Easy Pace Cardio
Warm Up
Sledge Push/Pull for 5 minutes (light) + Mobility drills for 10 minutes

Full Body Workout
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
10/10 suitcase deadlifts with 10-15/15-20kg
10/10 half kneeling arnold press @5-10/10-15kg
10/10 side plank hold + rotation

Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
10/10 banded monster walk + 10-15 banded air squats
10/10 single arm db row
20 bicycle crunch

Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
12-16 weighted cossack squats
8-12 perfect push ups
20 weighted russian twits