Warm up
5 minutes
90/90 rotations
Then
5 rounds
5 swimmers
6 total lunge and reach
10 total Cossack squats
20 total single arm high pulls
Workout
Emotm 30
18 seconds of work
42 seconds of rest
Minute 1 burpees
Minute 2 hang cleans
Minute 3 double unders/single unders/tuck jumps
Score is total reps
At home sub for hang cleans will be kneeling jump/broad jump/box jump