General Warmup
3' For Quality
20 mountain climbers
10 Lunges
Mobility
Laying Chest Stretch
Specific Warmup
E(90s)MOM (3 Rounds)
5 Squats
5 Push-up to Pike
15 Jumping Jacks
Strength
10' AMRAP
6 Body Row
6 Pike Push ups
Workout
2x 6' AMRAP
Rest 1' between AMRAPs
10 DB/KB/odd object Front Squat/ Air squat
30 Jumping Jacks
10 DB /KB/odd object Lunges
30 Mountain Climbers
Accessory
Tabata
Plank Hold