Warm-Up:
30 seconds each, 3–4 rounds
High Knees
Bodyweight Squats
Skipping
Mobility & Activation:
5 reps World’s Greatest Stretch
5 reps Arm Circles + 5 Overhead Reach
10-15 Glute Bridges
4 reps per side Dead Bugs
Weights:
As Many Rounds As Possible in 15-20 minutes of:
40m Farmer’s Carry
12 Dumbbell Thrusters
15 Kettlebell Swings
Stretches
20-30 seconds per exercise
