General Warmup
5' For Quality
10 Air Squats
10 Plank to Downward Dog
Mobility
5/side World's Greatest Stretch
45-60s child's pose
Specific Warmup
3 Rounds
5 Pike ups
7 Light object swings
9 Air squats
Workout
30' AMRAP
10 Burpees
40 Lunges
200 low box runners
100 mountain climbers
50 High knees
Cooldown
2' Couch Stretch