General WarmUp
4' EMOM
A: Lunges
B: 1 Burpee every 3,5,7 sec
Mobility
Full Squat T-spine rotation
Specific WarmUp
2 Rounds
3 Inch worms
5 Scapula push
10 Cossack Squats
10 Good Morning
10 Alternating Bird dogs
Strength / Skill
5 Rounds
Every 2 Minutes
8-12 Body rows (ring, bar, box, Table, chairs, towel)
8-12 Alternating Plank Pull Through (KB,DB, Wasserflasche, Rucksack)
In remaining time:
Max-Effort PushUps
WorkOut
14' AMRAP
30 KBS/Object hip swing (DB, Rucksack, Jutebeutel)
30 Burpees/Down-up
30 Russian push-ups/Push-ups/elevated Push-up
30 High knees (per side)
Cooldown
Downward dog
Child's pose shoulder stretch
Half Kneelings Hip Flexor