General Warmup
Alternating Tabata
Jumping jacks
Glute bridges
Mobility
Child’s pose walkouts.
Specific Warmup
2 sets
10 Prone WY
30/30 single leg hop
Strength / Skill
Lower Body
3 rounds
20 sec/side RDL Hold
Rest
40 sec Squat Hold
Rest
20 sec Straddle circles (Link)
Rest
Workout
3 x 4' AMRAP
2' Rest between AMRAPs
20 Jumping Air Squats
30 Lateral Hops / 20 Jumping Jacks
Accessory
3-5 sets
8-12 Glute bridge
12-16 Box Dips