General Warm Up
3 sets
30s Star Jumps
5/5 Cossack Squat
Mobility
Once through
Single leg Frog Stretch 10 x Each side
WOD
EMOM x 20 mins
minute 1 – 5 DB Push Ups + 5 DB Deadlifts + 5 DB HPC + 5 DB Front Rack reverse Lunges + 5 DB Push Press
minute 2 – 30-75 DU’s
minute 3 – Repeat minute 1 on other arm
minute 4 – 40s Shuttle Runs
Cool Down
Hold each stretch for 1-2 mins
Spine Twist Stretch
Quad Stretch
Calf Stretch