Warm Up:

3 Rounds:

20 Jumping Jacks

20 Mountain Climbers

10 Single DB Bent Over Row

2 Rounds:

10 Single DB or KB Sumo Deadlift with 3 count lower 

5 Pushup to Cobra twist (1 twist each way)

20 Alt. Plank Touches (switch to thigh touches if you feel strong here)

Workout:

EMOTM x 15 Min

1)8-12 DB Floor Press

2)8-10 Plank Supported Row

3)10 Sumo Deadlifts (Heavy KB or Barbell)