Warm Up:   200m 
:50 Plank
:40 Hollow
:30 Flutter
:20 Push Ups
10 Superman 

EMOM x 10: 
1) AMRAP 6 Ball Slam/ 6 Alt Single Leg V- Ups 
2) 200m Run or Row 

EMOM x 10 
1) AMRAP 6 Kb Swing/ 6 Lunges 
2) Bike @ 65/55 RPM 

EMOM x 10

1. Prowler Down and Back

2. Farmers Carry

Finisher: 3 sets
- 10 Glute Bridge 
- 20 Db R-Twist