
General Warmup
1' Mountain climbers
30sec Rotating Scorpions
1' Mountain climbers
30sec Full squat T-spine rotation
1' Mountain climbers
Mobility
60s sideHamstring Stretch
60-90s Odd Object Goblet Squat Hold
Shift your weight from left to right
Strength
4 SETS FOR MAX REPS
1:00 Glute Bridge Marches
1:00 Slow DB/odd object Front Squats
1:00 Wall Sit
Rest 1' between sets
Workout
10' EMOM
Odd: 40sec high knees
Even: max HSPU / box HSPU / Piked HSPU / Seated object strict press / Push ups
Cooldown
90 sec Child's pose + Walk outs