Capacity

Warm-up
3 rounds
1 min ski/ cardio
10 Banded squats
10 DB reverse flys

Prep
DB Thrusters/ Wallballs

SImple but brutal combo of thrusters/ wallballs and cardio. Preferable ski because it's a pull push combo - row can work as well but will tax the legs more.

Select a load for thrusters and a load/ height for wallballs that keep each set unbroken and challenging for the last 2 reps.

For the ski, this should be calories that take 30-40 seconds