WARMUP

1:00 Plank
10x Sit-ups
15x Toe-Touches
1:00 Wall Sit

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

3x Rounds (30:00 CAP)
10x Goblet Squats AHAP#
10x Spiderman Push-ups
20x Jump Squats
20x DB Snatches or KB Clean & Jerks AHAP#
25x Hollow Body Rocks

BODYWEIGHT
3x Rounds (30:00 CAP)
20x Air Squats
10x Spiderman Push-ups
10x Jump Squats
20x Skaters (side-to-side)
25x Hollow Body Rocks