Warm Up
3 rounds
1 min cardio
15 band pull aparts
10 box step overs
5 strict knee raises with 2 sec pause at top
then get ready for workout

Metcon
Emom 15
1) Cardio Machine x 45 sec
2) weighted box step overs x 6-8 reps
3) Cardio Machine x 45 sec
4) single arm devils press x 6-8 reps
5) rest minute

rest 2 minutes

Emom 15
1) Cardio Machine x 45 sec
2) ring push ups / double db bench press x 12-15 reps
3) Cardio Machine x 45 sec
4) Hardened ring rows x 12-15 reps
5) rest minute