EMOM- 1 heavy dumbbell
M1: Burpees 30sec/ Plank 30sec
M2: Kettlebell Swings 30sec/ ISO Squat 30 sec
M3: Jump Squats x30 reps
M4: Rest
3 rounds

M1: Plank Hip Rocks
M2: Weight Reverse Lunge 30/30
M3: S/L Dead lift 30/30
M4: Rest
2 rounds