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