Warm Up: 8 Min
100m
20 PVC Pass Thru/ Band Pull aprts
10 Air squat
20 Plank Shoulder Taps.

EMOM: 15
1) 200m
2) 20 Sit Ups/ :40 Flutters
3) 15 push press/ Floor Press
4) 20 step ups/ Lat overs
5) Plate Carry down and back x 2

EMOM 16:
1) 10/8 Cal bike
2) 15 Ring Row
3) Prowler down and back
4) Farmer Carry