30:00 Alternating EMOM @ recovery pace
Row
Low Box Step Up
Single Unders
Plank (any variation)
Easy Jog
Air Bike or Body Builders

4 Rounds for QUALITY
10/10x Single Leg Glute Bridge
10/10x Alternating DB Hammer Curl
10/10x DB Kickbacks
10x Strict Knees to Elbow