Warm Up:  EMOM 

1. 200m

2. Plank Taps

3. Prowler Push

4. 15 Ring Row

5. Walking Lunge

3 Rounds: 1:00 Stations 
:20 transition b/t stations 
1:00 Rest b/t Rounds

Station 1 
Ball Slam  

Station 2
DB Plank Movers 
*Hold Plank and Move Db from outside left hand to outside right hand 

Station 3 
Db Box Step Up 

Station 4
Alt Single Db Press
*Perform 3 reps on Left Arm then switch to right are and so on for minute

Tabata:  16 rounds; (4 each) :20 on; 10 off (alternate movements) 

• Bicep Curl 

• Bench Dip

• Russian Twist

• Sit ups