Warm-Up:

2 Minute AMRAPs
1- 10 Jumping Jacks / 4 Reverse Lunges + Twist (2/side), 4 Single Leg RDL (2/side)
2- 4 Plank Knee-to-Elbow + Mountain Climber / 4 Broad Jumps + Lateral Lunges
3- 4 Birddogs (2/side) / 4 Side Plank Rotations (2/side)
4- 4 Straddle Pull-Throughs (2/side) / 4 Plank Shoulder Taps (2/side)

Workout:

3 Rounds, NOT for Time:
20 Weighted Step-Ups (10/side) – hold any weight, any how
15 Unweighted Bent-Over Reverse Flies
10 Single-Arm Renegade Rows (5/side) – control tempo in both directions
5 Max Height High Jumps (single reps)

---

12 Unweighted Windmills (6/side)
6 Turkish Get-Ups (3/side)

---

Rd 1- 30 Weighted Sit-Ups
Rd 2- 30 Wood Choppers per side
Rd 3- 30 Cross Crunches per side

Track heaviest weight used, and any additional information in comments