General WarmUp
Alternating Tabata
Burpees
seated pike up hold
Mobility
PNF lat stretch on bench/couch
5 repetitions
5 seconds contraction, pushing with your elbows against the box
5 seconds stretch, moving your upper body toward the floor
Specific WarmUp
60s Reverse plank hold
60s alternating single leg glute bridge
Strength
12' E3MOM (4 Rounds)
5 Odd object bent over rows @ Tempo 5-1-4-5
30 V-ups
Workout
5 Rounds
60s Alternating Single leg RDL + reach
60s Mountain Climbers
60s Lateral speed skaters
Cooldown
60 secs Child`s pose
60secs Down Dog
60secs Forward hold 60s