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Warm Up: 
400m or down and backs 
100 Jump Rope

3 min AMRAP:
10 Step Up 
10 Bench dip
10 Med Ball Squats 


EMOM X 24 MINUTES
MIN 1- 200m or 12/9 Calorie  
MIN 2- Max Lunges
MIN 3- 20 KB Swings
MIN 4- Max Plank Hold
Min 5 - Prowler Push Down and Back
Min 6 - Rest  


FINISHER
3 SETS
20 DB Hammer Curls
10/10 Single Leg Glute Bridge ups
30 Hollow Flutter Kicks