Flow

Warmup
10-15 minutes
100' goblet carry
10 step ups L + R
2 min cardio

This is a simple workout that focuses on unilateral movements of both lunging, pressing and rotation.

Start at the top of the 6 minutes with the lunge to press first left then right, choosing a load that focuses you to be deliberate but is not going to challenge you to complete the 5 reps. MOve to the left side for the swings before repeating both movements on the right.

Spend remaining time in the 6 minutes on cardio of choice