General Warmup
Tabata I
Air Squats
Dead bugs
Tabata II
Bear walk
Jumping Jacks
Mobility
Ballistic Leg Swings
1 rounds
20 reps per leg
Front to back
Side to Side
Specific Warmup
3' AMRAP
20s pike up hold
5/5 frog glute bridge
7/7 RDL + reach
5-7 pike push-ups
Strength
5' EMOM
6/leg DB Curtsy Squat + knee lift
Workout
“Jack”
20' AMRAP
10 Push presses Odd Object
10 Object Swing
10 Box Step-up
Accessory
3 Rounds
6/6 Superman Bird dog**
6/6 Plank + knee drive**
**Hold every rep for 3-5 seconds