General Warmup
3' EMOM @increasing intensity + nose breathing
Mountain climbers
Mobility
3x30s
Goblet squat hold
Specific Warmup
2 rounds
30s Air Squats
30s Curtsy lunges
30s Squat + in and out jump (Link)
Workout
8 Rounds for time (30'TC)
40 Jumping or weighted lunges
30 Push-ups
Accessory
Body Tighteners (Link)
10 sets of
10 seconds “Active”
10 seconds rest