Warm up
90/90 rotations
5 minutes
Then
3 RDS
20 walking hamstring stretch
20 walking hip flexor stretch
20 Cossack squats
Then
It’s nasty, gymnasty
Emotm 20
Minute 1
20 seconds toes to bar/hanging knee tuck/tuck up
Minute 2
20 seconds shoulder taps
Workout
Amrap 12
75 double unders
15 dips