5 Sets (20 min. CAP):
:30 Russian Twists (ideally with weight)
2/arm Turkish Get-ups
:30/side Side Plank
2/arm Negative Strict Press (:10 negative)
Perform a Tabata at each station (8 rounds of :20 on / :10 off), rest 1:00 between movements
Station 1 – Renegade Rows (switch arms each interval)
Station 2 – Plate Ground-to-Overheads
Station 3 – Air Squats