General Warmup
3' EMOM
5 push-ups
10 jumping air squats
15 in and out jumps
Mobility/
60s Reverse plank + forward shift
Specific Warmup
2 Rounds
30s Scorpions
30s Inch worms
30s Superman hold
Strength
10' EMOM
Odd: 10 banded/bodyweight good morning
Even: 10-20 Pistol squats / Air Squat
Workout
4' AMRAP
8 Burpees
8 Plank Jumping Jacks
8' AMRAP
50 Lateral Hops
15-20 Jumping air squats
4' AMRAP
8 Reverse Burpees (Link)
8 glute bridge walk outs
Cooldown
Side Plank Reach Through (Link)
4 x 10-15 per side