Warm Up:  EMOM: 5
1) 12/9 cal Bike 
2) Jump Rope 
3) 15 Ring Row 
4) Down and backs (high knee, butt kick, lat shuffle) 
5) Hollow rocks or hold 

EMOM x 20 Minutes: 
1) 200m
2)15 MB Squats 
3) 20/20 L/R Elbow Plank 
4) Prowler Push Down and Back 

Cashout: Repeat warm up performing max reps/cals each minute