Warm Up: 400m or down and backs
50 Jump Rope
40 Plank Shoulder taps
30 Sec Hollow
20 Ankle Biters
10 Push Ups
4 Rounds
6/6 DB Step Ups
12 Db Bench
200m Run or 12/9 Calories Bike or Row
EMOM 10:
1) 20 Kb Swing
2) 20 Sit ups
Cashout: 2 sets
12 -15 Hammer Curl
12-15 Low Row