General Warmup
5' EMOM
@increasing intensity + nose breathing
30 Mountain climbers
Mobility
2 Rounds
30s /side Samson stretch
30 seconds calf pedals
Specific Warmup
30s Standing hops
30s Hollow hold
30s Arch hold
30s Jumping air squats
Workout
7' AMRAP
12 Goblet Squats
20 Lateral hops
Rest 3 minutes
5' AMRAP
10 V- Ups / Sit Ups
20 Lateral hops
Rest 3 minutes
7' AMRAP
12 Goblet Squats
10 V- Ups / Sit Ups
Accessory
3 Rounds
20 sec/side RDL Hold + DB/object side to side
Rest
20 sec Hollow hold
Rest
20 sec Straddle circles