General Warmup
6' E30sOM
1- High knees (full time)
2- 10 alternating glute bridge march
3- 10 Air squats
Mobility
30s/ side World's Greatest Stretch
Specific Warmup
2 Rounds
Static:
30 seconds hold in a deep Squat
Dynamic:
5 Jumping air squats
Strength
6x E(2)MOM
6-8/leg DB Bulgarian Split Squat
in remaining time:
DB Surrender lunges
Workout
12' AMRAP
6/6 RDL with reach
6 Push-ups/elevated Push-ups
12 V-ups
Cooldown
3 Sets
45 sec Side plank (Left)
3 Deadbug (Left: Hold every rep for 5 seconds)
45 sec Side plank (Right)
3 Deadbug (Right: Hold every rep for 5 seconds)
Rest as needed