General WarmUp
3 Rounds
45sec Jumping jacks
30sec push up to downward dogs
Mobility
10 PVC Prone Press Link1 slow and controlled
Specific WarmUp
2 Sets
5 Pike Push-ups
7-10 plank up downs (elbows to hands)
30sec in and out hop
Strength / Skill
7' AMRAP
10 Push-ups/ piked push-ups/ odd object push press
10 Step-ups
Rest 2 min
7' AMRAP
15 V-ups/Tuck-ups/sit-ups
15 Step-ups
WorkOut
For Quality
3 Rounds
10/10 DB RDL + Reach
10 Lying toes to OH/ Leg Levers (see Link)
Cooldown
10 Reps per side World`s greatest stretch
45 sec per side Shoulder stretch on floor