30 on/15 off (2 rounds)

Bent over Row
High Knees
Calf Stretch
Push Press
Hollow Hold

Every 45 seconds, complete 7 bottom range reps, 7 top range reps and 7 full range reps for 8 rounds

20 min Time Cap:

40 DB Rows
120 High Knees
40 DB Power Cleans
240 High Knees
40 DB Shoulder to Overhead
120 High Knees
40 DB Rows

16 Sets (8 each):

20 secs Max Sit-Up, 10 secs Hollow Hold
20 Secs Max Glute Bridge, 10 Secs Glute Bridge Hold

30/30 secs Quad Stretch
30 secs Downward Dog
30/30 secs Pigeon Stretch
30/30 secs Back Stretch