Squat Hold Rotations- 1 min, Up/Down Dog – 1 min, Prayer Stretch – 1 min, Pass Thrus – 1 min.
Part 1: (8-10 min)
2 Rounds – 20 Lateral Hops, 10 Air Squats, 10 DB Strict Press (5R/5L light weight)
AMRAP 12 of 80 Lateral Hops over DB, 60 Air Squats, 40 DB Push Press (Alternate sides every 10 reps). Score is total reps.
Lateral Hops over DB => Lateral Hops
DB Push Press => Barbell Push Press (95/65)
Lax Ball Shoulders/Calves
There are a lot of reps, try not to redline in 1st round. Choose a challenging weight if you have it for presses, if not move quickly through presses and try to maximize cardio.