Part 1:

8 Minutes- :20 on/:10 off

Plank Hold

Back Extensions

*Plank Holds can be replaced with other core-based movements if you want

Part 2:

15 Minute EMOM

7 Box Jumps

10 Alternating Reverse Lunges

1 Wall Walk OR 1 Rope Climb 

*Rope Climbs are three-quarter distance up the rope

*Each round is max effort speed