This workout contains three sections.

#1
4 rounds without rest
6 Deadlift
10 High Knees
6 Alternating Reverse Lunges
10 High Knees
6 Squats
10 High Knees
6 Gorilla Row
10 High Knees
- For round 2 substitute Pogo Jumps for High Knees
-For round 3 substitute Mountain Climbers for High Knees
-For round 4 substitute Twist Jumps for High Knees

#2
EMOM 4 minutes
6 each Alternating Rows
6 Hand Release Pushups

#3
8 DB Snatch each arm
8 each side Cocoon with Twist