Warm-up and cool down for 5-10 minutes each

Tabata = 8 rounds of 20sec of work, 10 sec of rest
Split squat (left vs. right)

Jack knives (left vs. right)

EMOM = Every Minute On The Minute 7 min
10 Reverse Crunches 
10 Sea Turtles
10 Leg Raises 
Tabata: Elevated 1-legged Hip Bridge (left vs. right)

Ladder 33 22 11
Walking Lunges 
Seated Arnold press 
Row + kick back 

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