Work

Alternating EMOM x 30 Minutes:
1 Minute Row
1 Minute Plank
1 Minute Bike
20 Russian KBS
1 Minute Wall Sit

Home Gym

Alternating EMOM x 24 Minutes:

1 Minute Any Machine
1 Minute Plank
20 Russian KBS/DB Swings
1 Minute Wall Sit