Warm Up:  

• 100 jump rope

• 50 sec plank

• 25 sec hollow

• 12 Bird dogs

• 6 Burpee

Alternating Tabata
1) Ring Row or Jump Pull Ups 
2) Deficit Push Ups (scale as needed)
*8 sets EACH.  Alternate movements every set for a total of 8:00 

EMOM x 16 Minutes
1) 16/13 Cal Bike
2) 20 Ball Slams
3) 15 Pull Ups 
4) 20 Single DB Front Rack Reverse Lunge