General Warmup
2 Rounds of
30sec High Knees
30sec Cossack Squats
30sec Kneeling/elevated Push Ups
30sec Step Ups
30sec alt. V-Ups
10sec rest in between exercises
Mobility
bottom of a squat (2x 45 Sec) ellbows inside knees, pushing the knees outside
Ankle Mobility (link 1)
Strength
8' EMOM
ME 45 sec weighted Step ups (Backpack, DB, KB,...)
Workout
2x 4' EMOM
Minute 1: max Air Squats
Minute 2: max Push Ups
Minute 3: max Box Dips
Minute 4: max Flutter Kicks
rest 1' in between exercises
Core Accessory
3 Rounds
10 Hollow Rocks
into
10 Sec Hollow Hold
into
10 Hollow Rocks
Cooldown
60sec Cobra
60sec/side Warrior (see link 2)