EMOM:
High knee, butt kick, lat shuffle, kick outs
Lat Band Walk
Band Pull Apart
Plate ground to overhead
Plank Taps

3/2/1

30 sec Air Squat/Lunge/ Lat over
30 sec sit up

600/500m row

20/15 Cal Bike
10 Burpee

Prowler Down and Back
100 Flutters
50 Russian Twist

30 Rope Slam
20 Step Up W/ Curl
10 Ring Row