General Warmup
3 Rounds
60 Seconds Jumping Jacks
5/5 Dead Bugs
20 sec/elbow side plank
Mobility
PNF hamstring stretch
5 reps per leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
Specific Warmup
E(90s)MOM (3 Rounds)
5/5 Single leg Glute bridge
20 sec/side Bulgarian Split Squat hold
20s Fast in and out jumps
Strength
5'EMOM
30 sec bottom of a squat hold (tension)
Air Squats in remaining time
Workout
6 rounds for time (28' TC)
42 Mountain Climbers
15 Burpees
15 KB/DB/odd object Swing
Accessory
3x 5 Reps
Glute Bridge Walk outs (Link)
Walk out and back in = 1 rep