| Minimal Equipment / No-Gear |
| Warmup A: Mobility – hip opener 1min couchstretch per side 1min pigeon pose per side 1min straddle stretch B: General Warmup 2 rounds of: 20 Jumping Jacks 10 reps T-spine opener quadrupled per each side 2 rounds of: 20 grasshoppers 10 KB/DB swings Strength EMOM 12 Min 1: Between Chair Dips 8-15 reps Min 2: Squat jumps, 10-15 reps Min 3: Pike-ups 15-20s of work Conditioning Amrap 15 40 Ground to overhead with an odd object 40 Goblet squats with an odd object 40 Lateral Burpees |
