Warm up
2 rounds
240m light run /1.5-2 min air bike
20 glute bridges
20 walking lunges
10m inch worm
5 push up to downdog
:40 plank hold

Workout
8 min amrap
buy in :
400m run / 24/30 cal air bike
then amrap of :
3,6,9,12,15,18 hr push ups
3,6,9,12,15,18 weighted lunge walking steps
rest 5 min and repeat

Accessory Work
3-4 sets : 10-15 ring row + 20-30 weighted twits
rest 1-2 min