:45 sec running clock 

MB Step Back Lunges 

MB Side Shuffle (line to line)

MB Alt. Halos

MB Thrusters  

MB Overhead Leg Raises  

MB Alt Push Ups

MB Plank (high or low) Touches 

MB Lateral Toe Touches

Ralph McG lap / 400m Row  (parking lot lap / 300m Row) 

-rest 90 sec and repeat 3 x-

Finish on Tabata Glute med lifts 

4 min 20 sec on / 10 sec off for 2 intervals than switch sides