General Warmup
3 rounds
20s Jumping jacks
20s Pike ups
20s Samson Lunge
Mobility
5 reps/side Y single arm raise
Hold every rep for 3 seconds (Link)
Specific Warmup
30s Hollow hold
30s Arch hold
20 alt. reverse plank hold + march (Link)
5-7 Body weight good mornings
Strength
10' EMOM
Odd: 30sec Max rep Push-ups
Even: 10-15 Jumping Air squat
Workout
For Time (12' TC)
4 rounds
15 Pike ups
10 Object Swing
Rest 2 minutes
4 rounds
15 V-Ups / Situps
10 Shoulder to Overhead
Cooldown
40 sec Scorpion Stretch
World's greatest stretch 10 reps/side