8 min alt EMOM
6 / 6 – Bulgarian split squat
12 – Split stance deadlift

8 min alt EMOM
10 / 10 Single arm rows
10 / 10 Strict press

8 min alt EMOM
20 – Sumo Squat
10 – Walkouts

Finisher
Tabata 1
20 secs on 10 secs off x 8
Dish / hollow rocks
Arch / Superman hold
1 min rest
Tabata 2
20 secs on 10 secs off x 8
Plank knee to opposite elbow
Dish / hollow hold