General WarmUp
For Quality
2 Rounds
1' Jumping jacks high knees
1' High Knees
5 Inch worms
5/5 Dead bug (Hold every rep for 3 seconds)
Mobility
60 sec / side Hamstring Stretch
30 sec/ side half kneeling saddle stretch
Strength / Skill
E2MOM for 14' (7 Rounds)
5 Tempo Push-ups @4sec down
6-8/leg Weighted Bulgarian Split Squat
WorkOut
12' AMRAP
8 V-ups
24 Burpees/Down-ups
12 Lunges
Cooldown
30 secs per side: standing quad stretch