Prep
6 Sets
Row x 1 min easy
Row x 45 sec moderate
Row x 15 sec sprint

At Home
A.
3 Sets
Stager hand position push ups x 4-6 reps per side
+
Single Leg Hip Thrust x 12-15 per leg
On the 4 min Marks

B.
24 min Emom
1.Plank x 60 sec
2.Plank shoulder taps x 14 per arm
3. Right Arm No weight Turkish Get Up x Max reps 40 sec
4.hollow Body Hold x 60 sec
5.Cyclist Squat x 14 reps
6.Left Arm no weight Turkish Get Up x Max reps 40 sec

At the Gym
A.
3 Sets
Single arm Kettlebell Floor Press x 7-10 per arm
+
Single Leg Kettlebell Hip Thrust on floor x 7-10 per leg
On the 4 min Marks

B.
24 min Emom
1.Plank x 60 sec
2.Bent Over Single arm Kettlebell Row x 7 per arm
3. Right Arm Turkish Get Up x Max reps 40 sec
4.hollow Body Hold x 60 sec
5.Goblet Cyclist Squat x 14 reps
6.Left Arm Turkish Get Up x Max reps 40 sec