Warmup:
2 sets –
:30 bike
10 PVC pass throughs
10 KB swings
5 lunges each leg
5 Goblet squats

Strength work:
3 sets –
10 alternating dumbbell floor press
10 push-ups
10 tricep bench dips

3 sets –
10 dumbbell row
10 ring rows
10 dumbell curls

Conditioning:
EMOM for 12 minutes
10/8 calorie ski erg
Then
12/10 calorie bike erg

Mobility: 2 sets
1:00 box stretch
10 pvc passthroughs
1:00 couch stretch
Foam roll out