General WarmUp
2 Rounds
45 sec On / 15 sec Off
Jumping Jack
High Knees
Butt Kicks
Mobility
1 Minutes Pigeon Pose (each Leg)
1 Minute Puppy Dog Pose
1 Minute Seal Pose
Strength / Skill
3 Rounds
1 Minute Handstand Hold 45 Sec Rest
1 Minute Box Dips 45 Sec Rest
1 Minute Shoulder Taps (see link) 45 Sec Rest
WorkOut
For Time (16' TC)
BuyIn
1 Minute Pank Hold
then...
3 Rounds
10 Toe Touches
10 Down Ups
10 Alternating Lunges
then...
1 Minutes Plank Hold
then...
3 Rounds
10 Sit Ups
10 Push Ups
10 Air Squats
then...
1 Minute Plank Hod
3 Rounds
10 Russian Twist
10 Burpees
10 Cossack Squats
Cool Down
Dragon Pose 45 sec each leg