WARMUP X 4
A. Row 1 min
B. 5 pushups/5 squats /5 sit ups amrap

4 MOVES 20SEC REST. ALL MOVES 60SEC THEN ALL 40SEC THEN 20SEC
A. kB swings
B. Plank up downs
C. Mb slams
D. DB skiers

TABATA 20/10 X8
Alternate row and side plank hip ups

4 MOVES 20SEC REST. ALL MOVES 60SEC THEN ALL 40SEC THEN 20SEC
A. kB snatch
B. Prisoner squats
C. Mb over shoulder
D. DB man maker

TABATA 20/10 X8
Alternate bike and weighted plank

4 MOVES 20SEC REST. ALL MOVES 60SEC THEN ALL 40SEC THEN 20SEC
A. kB deadlift high pull
B. Squat jumps
C. Mb slam w forward leap
D. DB renegade row