Warm up
3 rounds
10 squats
10 lunges
10 Broad jumps

Booty day

DUMBBELL VERSION
18 minutes EMOM (6 rounds of each movement) Dumbbell version
Minute 1- goblet squats
Minute 2-weight lunges
Minutes 3- bulgarian split squat weighted or unweighted

At 18 minutes go straight into 30 single arm (alternating) devil presses

**Treat this like a tabata, work 40 seconds each minute and allow yourself 20 seconds rest between movement

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BARBELL VERSION
18 minutes EMOM (6 rounds of each movement)
Minute 1- empty bar fron squats
Minute 2- empty bar front rack lunges
Minutes 3- bulgarian split squat weighted or unweighted

**Treat this like a tabata, work 40 seconds each minute and allow yourself 20 seconds rest between movement

At 18 minutes go straight into
20 rounds
1 burpee
1 power snatch 95/65