General Warmup
1' butt kicks
1' pike ups
1' high knees
Mobility
60 sec Standing straddle forward fold
Specific Warmup
6' AMRAP
20 in and out jumps
5 Pause goblet squats
3 goblet press
Workout
For Time
50-40-30-20-10
DB / Odd object thrusters
Jump Over object
Accessory
Lower Body Flow (Link)