General WarmUp
7' For Quality
7 Burpees
7 Air squats/Jumping squats
7 Side plank raises/side - see link
Mobility
45-60 secs Prayer Stretch - see link
45 secs per side side lying quad stretch
45 secs per side Pigeon Stretch
Strength / Skill
10' EMOM
Minute A
10-15 PushUps
Minute B
16 Bulgarian SplitSquats
WorkOut
For Time (15' TC)
30 Renegade row (no push-up)
30 RDL
30 Pike Push-ups
30 RDL
30 Renegade row (no push-up)
Cooldown
2' Forarm Stretch
1' Child's Pose