
General Warmup
1' Jumping jacks
1' High knees
1' Butt kicks
use nose breathing
Specific Warmup
3 sets
10 Bodyweight Good mornings or 5 object GM’s
10 Alternating curtsy lunges
30sec In and out hops
Strength / Skill
2 Rounds
30sec on/5 sec off
Plank
High Plank
Side Plank (left)
Side Plank (right)
reverse Plank
rest
Workout
For time (TC: 25 min)
3 Rounds
18 Object Deadlift
18 Broad jumps / Tuck Jumps
Into
150 Air squats
Into
3 Rounds
9/side Object loaded RDL + Reach
18 Broad jumps / High Knee Jumps
General Warmup
150 Air squats
Accessory
5' EMOM
20 Russian Twists into Max Alt V-Ups