General WarmUp
2 Rounds
increase intensity on each round
1' Jumping jacks
1' High knees
5 Inch worms
5/5 Dead bug (Hold every rep for 3 seconds)10 scap push
Specific WarmUp
3 Sets
10 Scapula Pushup
5 ProneAngels
10 squat T spine rotations
WorkOut
30' EMOM
8 Object hip swings/ KB swings
10 Push-ups
12 Air squats
Cooldown
3 Sets for Quality
6/6 Deadbug
10/10 Bent over T raise Link 1