EMOM for 20 mintues:
10 Tempo Bulgarian Split Squats L (3 seconds concentric/eccentric)
10 Tempo Bulgarian Split Squats R (3 seconds concentric/eccentric)
30 Second Hollow Hold into 10 Second Knee to Elbow hold each side
Sled Push (both directions)
25 Second Contralateral Plank each side
18-15-12-9-6-3
Kneeling to Stand
Goblet Squats
Lunges (L/R=2)
Burpees
Notes:
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg