Dynamic body-weight warm-up for 3 rounds:- Hip Heists x 10, vertical jumps x 10, push-ups x 10, then:-
“15/15 workout”
Kettlebell single arm snatches; work 15 seconds, rest 15 seconds for 12 minutes (24 working sets) – change arms each working set. Target = 6 to 8 reps per set.
Then:-
Powerwheel / Jungle Gym / ring roll outs – 60 reps in as few sets as possible.
Eischens Yoga