Warm Up : 3, 5, 8 reps ( 3 rounds )

• Walk outs
• Squats with alternating High Knees
• Split Stance alternating torso twist

EMOM 1 : 6 minutes, complete the work at your own pace and the remaining time within that minute is your rest, when the top of the minute begins you're back at it.

• 10 Push ups with Mt Climbers
• 10 Superman

Tabata 1 : 30 seconds exercise 10 seconds rest. 4 Rounds

• Glute Bridges
• V-Ups or Suitcase crunch
• Break Dance Bear

EMOM 2 : 6 minutes; complete the work at your own pace and the remaining time within that same minute is your rest, when the top of the minute begins you're back at it.

• 10 Skaters per leg
• 10 Double Pulse Squat ( modification would be regular squat)

Tabata 2 : 30 seconds of exercise 10 seconds of rest. 4 Rounds

• Right side plank with knee up
• Left side plank with knee up
• Plank with a jump / walk to elbows

Extra Credit :

• 30 second Jumping jacks into 30 second mountain climbers
• 20 second Jumping Jacks into 20 second mountain climbers
• 10 second Jumping Jacks into 10 second mountain climber
• 10 second Jumping jacks into 10 second mountain climbers
• 20 second Jumping Jacks into 20 second mountain climbers
• 30 second Jumping Jacks into 30 second mountain climber