WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB SDHP SKILL: 3 Rounds (12:00) 20 Banded (red) squats 10 Negative Hamstring curls WOD: 25 Min EMOM: M1: 15 SDHP (75/55) M2: 15 UNBROKEN WBS M3: 20 Butterfly sit ups M4: ME Calorie bike M5: Rest