General Warmup
1min Jumping jacks
1min high knees
1min butt kicks
Mobility
Couch Stretch 30s/side
60s of alt. Scorpions
Specific
2 rounds
5/5 Bent over Row
30s Side plank reach throughs/side (Link)
Strength
10' EMOM
Odd: 16-20 Toe Touches
Even: 16-20 Ankle Touches
Workout
15' AMRAP
10 Body (Table) rows Renegade Rows
20 Lunges
30 Sit Ups
Cooldown
4x10 per side: Side plank Leg Raise (Link)