AT HOME WORKOUT CHALLENGE

@Home Workout Challenge
Warm Up: 3 Rounds
:20 Palio Chair (Hold Bottom Of Squat)
15 Plank Shoulder Taps
10 Lunge

EMOM 15 - 21 minutes (5-7 rounds)
Minute 1: 15 - 20 jumping air squats (scale to regular air squats as needed)
Minute 2: :20/:20 side pillar each side (add a dip if possible)
Minute 3: 10-20 push ups with knee to elbow drive (Scale to 30 Mountain Climbers) 

Warm Up: 
200m
3x
5 Ball Slam 
10 Med Ball Thruster
15 Lateral Overs 
then..
200m

3 sets Building: 
5/5 DB Suitcase walking lunge
7 Chin Ups
10 Push Ups 

Every 3:00 for 4 sets 
2:00 Bike, Row/ Ski  
Max DB Front Squats 

Core Cashout: 10-8-6-4-2 
Weighted Sit Up
Weighted Russian Twist 
20 Flutters between sets