Warm-up:
3 Sets
8 Touchdowns
8 pull-ups
8 hollow rocks
:30 run in place jump ropes

Then 400 Meter run

Workout 1: EMOM for 9:00
Min 1: :30 Hollow hold + 5/5 Dual Overhead lunge (heavy)
Min 2: :30 Cardio sprint of choice + Strict pull ups to failure
Min 3: :30 Kettlebell swings + Dip to extension on KBs to failure

Workout 2: Tabata, complete each exercise before moving to the next. The last :15 rest go right into the next exercise
:50 Max rep Cal row
:10 Rest
X 3
:50 Max rep alternating single arm snatch
:10 Rest
X 3
:50 Max rep rower pikes
:10 Rest
X 3
:50 Max rep Dual KB thrusters
:10 Rest
X 3

Finisher: 7:00 Time Cap
4:00 Max distance run
3:00 Max rep Devils press or man makers

Recovery:
Hips and Hamstrings