General Warmup
1' butt kicks
1' pike ups
1' high knees
Mobility
15 Hand plank to shoulder
15 extension on chairs
Specific Warmup
2 sets
15s/15s Pulsing lunge (Link1)
20s Prone Arched Angels
Strength
6x5
Shoulder to Overhead
Use any load you have available to you.
Workout
12' AMRAP
6/6 RDL with Reach
9 V-ups
6 Step ups / Reverse lunges @weighted
Accessory
3 sets
10 Hip thrust, loaded with anything
10 Hugging Reverse lunge
10/10 seconds Side lying Clam raise (Link)