
General Warmup
6 minutes of E30sOM
Butt kicks (full time)
7/7 single leg Glute bridge
10 Air squats
Activation
2 sets
8 RDL with reach
5-8 Side plank leg raise/side
Specific Warmup
1 Round
30 seconds hold in a deep Squat
5/5 Cossack squats
Strength
6' EMOM
3 Tempo weighted squats @ 4sec
+ 20 jumping quarter squats
Workout
For Time (TC: 21 min)
30-25-20-15-10
Object swing
Object facing burpees
Rest 1 minute between each set
Accessory
Core Work
3x 10 per side Single arm Surrender Lunges (suitcase style, as heavy as possible) - see link