Referencing the video at the top of the page perform the following workout

10 Deep Lunge + Hamstring Drive
1:00 Squat Play
10 Plank to Downward Dog (shoulder focus)

16 min EMOM (every minute on the minute)

Minute 0-1: 6 Seated Single Arm DB Press (each arm)
Minute 1-2: 14 Consecutive KBS
Minute 2-3: 8 Renegade Rows (4 each arm)
Minute 3-4: Rest
• Repeat this sequence 3 more times, for a total of 16 minutes.

Notes:

• During this workout, you will have one minute to complete the given exercise, for 16 minutes.

• Any time that you have after completing an exercise and beginning the following minute will your rest.

• If you want to increase the weight of any of the movements, do so during the minute of rest!

Tabata L-Sit

8 sets

20 second L-Sit hold
10 seconds of rest

Notes:

• Choose an L-Sit option that allows you as much work and as little breaks as possible (while maximizing the challenge).

Quad Smash (2-3 min)