General Warmup
Tabata:
Burpees
Butt kicks
Mobility
Quadruped lat stretch
Specific Warmup
3' AMRAP
10 Alt Lunges
6/6 SA DB/KB Bent Over Row
10 Tuck Jumps
Strength
10' EMOM
Min A
:45 sec Elbow to Plank
Min B
:45 sec Deadbugs
Workout
2 Rounds
in an 8:00 window...
40 Box Step Ups
30 Single DB/KB Push Press*
20 Push-Up to Pike
10 Goblet Squat
Max Plank during the remainder of the 08:00 minutes
Rest 02:00 Minutes between rounds
*Hold DB Across Chest
Accessory / Cooldown
10 reps per side:
World's Greatest Stretch