General Warmup
2 rounds
60sec Jumping Jacks or high knees
10 Cossack Squats
10 Samson lunges
Mobility
Couch Stretch 45-60sec / side
Specific Warmup
5' EMOM
5-10 Push-ups (slow)
8' EMOM
Odd:
10-15 Tiger push up (Link 1)
Even:
30 sec Max V-ups
Workout
5 Rounds
1 minute Object Ground to OH
1 minute Burpees
1 minute Low Box Runner
1 minute Rest
Accessory / Cooldown
45-60sec / side
Lying Shoulder Stretch