STRENGTH

EMOM 16:
Min 1: 50s Up Downs
Min 2: 40s Glute Bridges
Min 3: 30s Flutter Kicks
Min 4: 20s Squat Jumps

CONDITIONING

For time:
10-9-8-7-6-5-4-3-2-1:
Single Arm DB Thruster (reps split)
Burpees