General Warmup
3 Rounds
60sec Jumping jacks
30sec Air squats
30sec in and out jumps
Specific Warmup
2 Rounds
5 Tempo Squats @4.2.X.1
5/5 Reverse Lunges with 3s hold at the bottom, knee slightly above the floor
5/5 Cossack Squats
Strength
12' E2MOM (6 Rounds)
12 Alternating reverse loaded lunges: odd object in front rack position
In remaining time perform Rotating T-Spine Bridges (see Link 1)
Workout
For Time (20' TC)
5 Rounds
80 lateral speed skater hops
20 v-ups/ Sit-ups
20 Push-ups
Accessory /Cooldown
30 sec Cobra Stretch
60 secs Child's pose