EMOM

Core warm up: 2 min working/ 2 min rest

20 plank shoulder taps

15 v sits

10 hollow hold-supermans

 

Conditioning: 

EMOM: every minute on the minute

Minute 1-2: 200 m sprint

Minute 3: 12 push ups

Minute 4: 12 squat jumps

Minute 5: 10 burpees

Minute 6: rest

4 rounds