Warm Up:  200m or Down and Backs

20 Seconds Each: 3 rounds 
Rope Slam, Plank, superman or glute bridge 

 Alternating Tabata 8 Rounds (4 rounds each move): 

• Empty Bar Back Squats 

• Empty Bar SDLHP 

*Rest 2 Minutes 

• Push UPs 

• Sit ups

Deadlift:  5,5,5,5,5
Build to a heavy 5 set

16 Minute EMOM

1. 15 SDHP (75/55)

2. 8 Bar Facing Burpee

3. 15 Strict or Push Press (75/55)

4. :40 Plank