Warm-up
1 MIN each side Cossack Stretch
5/5 Windmills
20 Scorpions
10 Pushups
30 second Mountain Climber
30 Second Lateral Hops
15 Second Single Lateral Hops each
leg
4×5 Weighted Squats
5-5-5 Tempo
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
10 Thrusters
50 Doubles/Singles/Jumping Jacks
Thrusters-use DB, KB, BackPack, anything with weight. If you have access to a barbell then use that.
If you only have one DB or KB then do 5 single arm thrusters, switch then 5 on other side