General Warmup
1' each:
jumping jacks
high knees
butt kicks
mountain climbers
Air squats
Mobility
45-60 secs per side:
90/90 hip stretch
Specific Warmup
20 Standing calf raises
10 Wide stance squats
20 standing hops
10 narrow stance squats
20 single leg hops/leg
Strength / Skill
6' EMOM
Min A
:45 Tuck-ups
Min B
:45 Mountain Climbers
Workout
21' EMOM
work for 45 seconds per exercise
Min A
Alt Cossack Squats
Min B
Burpees
Min C
Sit-Ups
Accessory / Cooldown
Couch Stretch,
take as much time as you need