Core Strength&Stability 

4 Round

30 Sec:Star Plank(R)

30 Sec:Star Plank(R)

30 Sec:Single Leg Glute Bridge Hold(R)

30 Sec:Single Leg Glute Bridge Hold(L)

30 Sec:Rest 

-Then-

Strength 

Stamina Squats

14 Min Emom(7R)

Odd:2 Front Squat(BS%65)

Even:4 Back Squat(%65)

-Then-

Strength 

14 Min Emom(7R)

Odd:10 Hollow Dumbbell Floor Press

Even:5 Weight Reverse Grip Strict Chin-Up