General Warmup
Alternating Tabata
High knees
Hollow body
Mobility
60s/side Child's pose walk outs
Specific Warmup
2 sets
10x Paused Air Squats
10x Toe Touches
30s Plank hold
Strength
2 x 5' AMRAP
10 DB/KB/odd object Front Squat/ Air squat
20 Jumping Jacks
10 DB/KB/odd object Lunges
20 Mountain Climbers
rest 1 minute between each AMRAP
Workout
Core
3 sets
1' max rep side plank hold (lateral raise optional) Right
1' max rep side plank hold (lateral raise optional) Left
1' Reverse plank march
2 minute rest
Cooldown
Lower Body Flow Link1