General Warmup
2 Rounds
1' Jumping Jacks
30s push up to downward dogs
Mobility
60sec seated shoulder extension - see link
Specific Warmup
3 Rounds
5/side Prone Y raises
30 scap Push-up
5 Broad Jumps / Tuck Jumps
Strength
10' EMOM
MIN 1 - :45 DB Renegade Row / Shoulder taps
MIN 2 - :45 Deadbugs
Workout
Tabata (8 Rounds: 20 sec On / :10 sec Off)
Rest 1' between Tabatas
Tabata 1
DB Thruster
Tabata 2 -
Hollow Flutter Kicks
Tabata 3 -
Air Squat
Tabata 4 -
Weighted Sit-Up
Cooldown
3x 60 secs Floor facing angels
Rest 1' between sets