Workout:

10:00 EMOM:
Odd Minute: AMRAP of 4 Ground to Overhead (25/15) + 4 Alt. V-Ups
Even Minute: :50 Cardio Choice Moderate pace

Rest 3:00

10:00 EMOM:
Odd Minute: AMRAP of 4 Russian KB Swing + 4 Alt. Reverse Lunges
Event Minute: :50 Cardio Choice Moderate Pace

Yoga Flow:

:60 Pigeon on Right
:60 Dragon on Right
:60 Pigeon on Left
:60 Dragon on Left
2:00 Frog Stretch
2:00 Rebound