General Warmup
1' jumping jacks
1' high knees
1' butt kicks
Mobility
10 reps/side Worlds Greatest Stretch
Workout
20' TC
3 Rounds
20 sec/side RDL Hold + DB/object side to side link 1
Rest as needed
20 sec/side box pistol squat
Rest as needed
20 sec Straddle circles link 2
Rest as needed
21-18-15-12-9-6-3
Object Thruster @ moderate to light
Object facing Burpees (or Regular)
Cooldown
3 sets
30 sec Side plank/side link 3
5/5 Dead bug
5/5 Bird dog
**Hold every rep for 5-7 seconds