General Warmup
4 Rounds
30sec on / 15sec off
Jumping Jacks
Lunges
Mobility
10 reps per side: World's Greatest Stretch
Specific Warmup
3 Rounds
7 Pause jumping air squats
5 reps per side single arm Odd Object Press
6 reps per side Bulgarian Split Squat
Strength
6' EMOM
30 Jumping Jacks (forward and backwards)
8-12 Odd Object Thruster
Workout
For Time (14'TC)
42-30-18
Goblet Squat
21-15-9
Burpees
100 Low box runners
Accessory
Straddle leg lifts
4 x 20 seconds
Rest 30 seconds between sets