DYNAMIC WARMUP:
3 sets:
10+10 Ankles & calves pumps
10 Baby makers
10 Air squats slow & controlled
5 side plank crunch / side

3 sets:
6 box step ups
8 alternating lunges
10 dumbbell goblet squats
10 alt. plank to single arm reach
– Increase dumbbell load for the goblet squats each set.

1 set:
5+5 bulgarian split squat no weight
5 box step ups
10 abmat situps/ 7 ghd situps

WORKOUT AMRAP20:
RX:
8+8 Bulgarian split squat (2x 15/22,5kg)
8 double db box step ups (2x15/22,5kg)
20 abmat situps / ghd situps

Post workout:
Stretching