1. warm up

  • 30 squats
  • 45″ low skipping

2. Tabata 30/10 x4

  • 30″ lunge pulses L
  • 10″ rest
  • 30″ luge pulses R
  • 10″ rest

3. Tabata 30/10 x4

  • 30″ sumo squats
  • 10″ rest
  • 30″ jump squats
  • 10″ rest

4. E.M.O.M 10′ x2

  • 1′ speed ladder with hands down low tempo
  • 2′ plank with one knee to chest R
  • 3′ butterfly jump squats
  • 4′ plank with one knee to chest L
  • 5′ squat burpee

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