warm up: 800M row

then 2 rounds of: 10 hollow hold rocks + 10 ring kip swings + 10 burpees + 10 mini band squats

workout #1 – Tabata

DB thruster + burpee over DB

8x of :20 work :10 rest

perform each movement 8x for :20 of work for a total of 16 sets.

Workout #2- EMOM 15 – Alternating

:30 hollow hold + :30 Superman hold + 10 Alternating Pistol squats