General Warmup
3 rounds
30sec Low box runners
10 Alternating Lunges + twist
10 bodyweight good mornings
Specific Warmup
2 sets
20sec Laying front rack stretch - Link 2
8 Alternating Cossack Squats
10 Alternating Curtsy lunges
Strength / Skill
10' EMOM
5 Tempo front loaded squats @4sec down
In remaining time complete AMRAP of Burpees within the same minute
Workout
15' EMOM
Alternate between:
1. 12-18 Lunges
2. 10-15 V-ups
3. 50-70 Lateral Hops
Cooldown
10 - 15 reps
Standing Straddle Stretch