General Warmup
2 rounds @increasing intensity on each round
40sec Jumping jacks
40sec high knees
5 Inch worms
5/5 Dead bug (Hold every rep for 3 seconds)
Specific Warmup
3 Rounds
40 Low box runners
12 Object Thrusters
15 Object hip swings
3 Rounds
12 reps per leg:
RDL + reach
single leg hip thrust or single leg glute bridge
1 min rest between Sets
Workout
20' EMOM
Odd:
ME Burpees
Even:
Odd Object Push Press
Accessory / Cooldown
60sec Pretzel Stretch - see link