General Warmup
Tabata
Air Squats
High Knees
Mobility
10 reps per side
Squat T-Spine rotations
Specific Warmup
4' EMOM
30sec Deadbug
10' E2MOM(5 Rounds)
8/8 Slow Goblet Split Lunge - see link
6/6 Slow DB/KB Single leg Romanian Deadlift
*one or Two DB/KB
Workout
4' EMOM
:45 Jumping Jack (variations)
switch each minute
into...
15' AMRAP
10 Air Squats
20 Hollow Rocks
30 Mountain Climbers
into...
4' EMOM
:45 Down-ups
Accessory / Cooldown
40sec /side
Standing Squat Stretch