General Warmup
Alternating Tabata
High knees
Plank hold
Mobility
60 sec Couch stretch
Specific Warmup
3 Rounds
30s Pause squats
12 Bulgarian Split Squat
30s Elbow Plank
Strength
4 x 4/4 @Tempo
Bulgarian Front Rack Split Squat
Workout
16' AMRAP
3-6-9-12-15...
Burpees to target
STO Object
Accessory
3x10
Front rack DB Sit-ups
Rest as needed between sets