Alt EMOM 12 mins: Burpees, Dumbbell Push Press and Plank Holds

Every 1 min for 12 mins, alternating between: Burpee Dumbbell Push Press Plank Hold

Work 45 sec of each min

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AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Double Unders

Complete as many rounds as possible in 15 mins of: 3/3 Strict Pull-ups 7/7 Push-ups 11/11 Air Squats Double Under

Start with 5 DU and add 5 each round

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