WARM UP

2MIN Cardio of choice
-then-
3MIN EMOM:
6 dragon rotations
20 running high knees

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

3-PART WOD:
8MIN EMOM:
ODD: Suitcase bulgarian split squat
EVEN: Double unders

-rest 2min-

8MIN EMOM:
ODD: weighted cossack squat
EVEN: plate hops

-rest 2min-

8MIN EMOM:
ODD: hang clean and jerk
EVEN: lateral hops over db