General Warmup
Alternating Tabata
High knees
Hollow body
Mobility
Ballistic Leg Swings
1 rounds 20 reps per leg
Front to back / Side to Side
Specific Warmup
3 rounds
30s Alternating A skips
30s Mountain Climbers
30s Pike ups
30s Rest
Workout
20' E(5)MOM (4 Rounds)
21-15-9
Push-Up
Overhead squat
Accessory
3 sets
10 Prone WYs
5 Prone Angels