General WarmUp
4' EMOM
Minute A
Lateral Speed Skater Hops
Minute B
1 Burpee every 3, 5, 7 secs
Mobility
90 secs per side
Hamstring Stretch
Specific WarmUp
2 Rounds
5 Airplanes per side
7 Paused Bulgarian SplitSquats / Lunges per side
9 prone angels
Strength / Skill
Tabata (8 Rounds: 20 secs On / 10 secs Off)
V-Ups / Tuck-ups / SitUps
AirSquats
Tabata (8 Rounds: 20 secs On / 10 secs Off)
PushUps
Handstand-Hold / Handstand-Hold on Box
WorkOut
2x 8' AMRAP
Rest 2' between each AMRAP
20 / 20 Single Leg Toe Touches (see link)
20 Pistols / Pistols on Target
40 DB/KB/odd object Push-press
20 Step-ups
Cooldown
10 McKenzie press ups 10
Hold the top of the 10th rep for 10 seconds