General Warmup
2 Rounds
60 seconds Butt kicks
60s Single arm hands plank (switching every 15s)
Mobility
Y arm raise on box/chair
10 repetitions/side
Hold each rep for 3 seconds
Specific Warmup
2 Rounds
5 Jumping air squats
5 box step ups
5 Push-up to Downward dog
5 Bodyweight good mornings
Strength
5' EMOM
10x Pike push-ups / Push-Ups / Odd object Presses+
Plank hold for the remainder of the minute
Workout
20' AMRAP
50 Jumping air squats
40 Step ups
3-6 wall walks
40 Object swing
3-6 wall walks
40 Step ups
Cooldown
60s Saddle pose
60s Child's pose