General Warmup
3' Jumping jacks
Every 30secs:
3 push-up to pike
Mobility
Lying Ballistic leg swings (Link)
2 x 5 straight + 5 crossover/side
Specific Warmup
2 rounds
10 Prone WYs
10 inchorm, no push ups
5-10 pike push ups
Conditioning
For Time (12' TC)
10 rounds
5-8 Pike Push Ups
30s Air squats
Workout
2 x 7' AMRAP
V-ups / Situps
Jump over object
10 Object clean
Rest 3' between rounds
Accessory
Alternating Tabata
Reverse push ups (Link)
Glute Bridges