At Home Workout Challenge

@Home Workout 
Warm Up:
EMOM x 5 Minutes
12 air Squats + Plank Hold to end of minute

EMOM until Failure
7 Goblet Thruster (hold one dumbbell with both hands)
7 Push Ups 
7 UpDown  
*If you get past 10 minutes add a rep to each move
**do all three moves each minute 

Back Squat: 
Work to a heavy 5 
3 x 5 @ heavy 5  

3 x 10: 
Front Delt Raise 
Tri Cep Pull Down 
Knee to Elbow

20-15-10-5 
Cal  
Thruster (30/20) 
Medball Sit ups 
*1 Prowler Push down and back between sets*