Warm-Up:

:30 Jumping Jacks / 10 Stretchy Squats / 10 Neck+Shoulder Rolls / 10 Trunk Twists
:30 Speed Skaters / 10 Air Squats / 10 Single Leg Hops / 10 Weightless Windmills
:30 Mountain Climbers / 10 Hitch Squats / 10 PVC Passthroughs / 10 Plank Shoulder Taps

Workout:

30 Minute EMOM:
6 Rounds of-
1- 15 Squats + 10 DB/KB Hitch Squats (athletes who are looking
2- 20 Dumbbell Hop-Overs
3- :30 Single-Arm Overhead Hold (1 arm per round)
4- 10 Dumbbell Power Cleans per side
5- 10 DB/KB Side Crunch per side