EMOM for 20 mintues:
25 Second Copenhagen Plank each side
10 Back Rack Lunges (L/R=2)
10 Single Leg Elevated Shoulder HIp Thrusts each side
10 Single Leg Deadlifts with a Row L
10 Single Leg Deadlifts with a Row R
20 minute AMRAP:
50 Foot Overhead Plate Walking Lunge
20 Overhead Plate Sit-Ups
12 Burpees Jump and Touch
10/7 Cal Bike
Notes:
L1: unweighted
L2: 15/10
Rx: 25/15