Endurance:

EMOM 30 min:
Min 1:
1 Air Squat + 2 Jumping Lunge, 50 secs
Min 2: Single Arm Dumbbell Renegade Row, 50 secs
Min 3: 3/2 Strict Pull-up+ 3 V-Ups, 50 secs
Min 4: 3 Push up + 1 Wall Walk 50 secs
Min 5: Row Calorie, 50 secs
Min 6: Rest 1 min

Stretching:

3/3 min Couches Stretch
3 min Pancace Stretch
3 min Front rack table Stretch
3 min Table Stretch