Warm Up: EMOM x 6: 2 Rounds

1. Jump Rope

2. Flutter/ Hollow/ Superman (20 sec each)

3. Push up/ Mountain Climber/ Plank

EMOM x 16 Minutes: 

1. :45 Max Calorie

2. 20 Kb Swing

3. 20 Walking Lunges/ Air Squat

4. :45 Plank Hold any variety

*alternate lunge and Air squat each round 

Cashout: 3 rounds
- Sled Pull down and back 
-10 GHD or elevated sit up 
-15 sec hanging L hold