General
3 rounds
20s Jumping jacks
20s Pike ups
20s Samson Lunge
Mobility
Couch Stretch 30s/side
60s of alt. Scorpions
Specific
2 rounds
30s frog jumps
30s high knees
30s buttkicks
Workout
20' AMRAP
5 Burpee + 5 Table/Towel rows
10 Push-ups
10m weighted Walking lunge
3 Rounds
90s Max Jumping air squats/ Air squats
90s Max Push-ups/elevated Push-ups
60s Max in and out jumps
60s Max V-ups/Tuck-ups/sit-ups
Cooldown
Side plank Leg Raise4 x 10 per side