Warm-up:
2 Sets
10 Air squats
10 Walking lunges 
10 PVC pass throughs
10 Touchdowns
250 Meter row

Workout 1: EMOM for 12:00
Min 1: :20 hollow rock + 8 Dual Kettlebell bridge floor press
Min 2: :20 max rep bicycles + 6-8 weighted inverted rows (plate on chest)
Min 3: :20 max True mountain climbers + 5/5 lateral lunges (weighted)

*Coach’s Notes:
Go all out on the bursts of :20. Try and go heavy and controlled on the strength movements. 

Workout 2: Tabata, work the order before moving to the next round (4:00 Rounds)
:45 Max rep DB man makers
:15 Rest 
:45 Max rep ball slams
:15 Rest 
:45 Max max rep jump rope
:15 Rest
:45 Max rep anchored straight leg raises to hip up
:15 Rest 
X 3 Rounds

*Coach’s Notes:
Scale each movement to where there can be at least 30 Seconds of continuous movement per interval.

Suggested Recovery:
Low Back and Hamstrings