Warmup/Moveprep #1
Jumping jacks/skip in place/bike/spin/row/run or mixture x 10 minutes
Samson stretch 60s r/l
Pigeon pose 60s r/l
Eccentric heel drops 10 r/l
Toe touches x 20
Inch worms + 1 pushup x 10
Warmup/Moveprep #2
Squat jumps x 10 x 3 sets
Lateral jumps x 30 reps (15 each direction)
Glute bridge x 10
WOD -
KB swing
Minute 1 - 5 KB swings
Minute 2 - 10 KB swings
Minute 3 - 15 KB swings
Minute 4 - 20 KB swings
Minute 5 - 25 KB swings
Minute 6 - 30 KB swings
Burpees
Minute 10 - 10 burpees
Minute 11 - 12 burpees
Minute 12 - 14 burpees
Minute 13 - 16 burpees
Minute 14 - 18 burpees
Minute 15 - 20 burpees
AMRAP
Minute 20:00-25:00 - 50 mountain climbers, 25 bent over rows, 30s OH hold
Cash
Chops - 3x10 (each side)