General Warmup
6' For Quality
6 Plank to Pike jumps (Link)
6 Body weight good mornings
6 Push-ups
Mobility Warmup
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back (Link)
Specific Warmup
20 Standing heel to toes
10/10 single leg glute bridge
into
5-10 reps of each movement of the workout movements
Workout
For Time
3 Rounds
20 KB swings / Object Swing
100 Lateral hops or In and out hops
10 Pike Push-Ups / Push-ups
100 Lateral hops or In and out hops
20/20 single arm Push press
Cooldown
Lower Body Stretch
1. Pigeon Stretch (dynamic) 1 x 60 seconds per side (Link)
2. Aductor Stretch 2 x 10 per side (Link)
3. Couch Stretch 1 x 60 seconds per side (Link)