8 min alt EMOM
6 / 6 – Single leg box squats
12 – Split leg good mornings

8 min alt EMOM
10 – 12 Floor Press
10 – 12 – Rear delt flys

8 min alt EMOM
10 Bridges or 40 secs frog hold
40 sec dish hold

Finisher
30-20-10
Goblet squats
Russian twists with situp
Mountain climbers