General WarmUp
1' Jumping jacks
1' high knees
1' butt kicks
Mobility
10 reps per side Worlds greatest Stretch
Specific WarmUp
Tabata (8 Rounds: 20sec ON / 10 sec Off)
Sit-ups
RDL
Strength / Skill
12' EMOM
Minute A
30sec Max Effort PushUps
Minute B
10-15 Jumping AirSquats
WorkOut
3x 3' AMRAP
1' Rest between AMRAPs
10 DB lunges/ Lunges
10 DB squats/ Jumping Squats/Air Squats
10 DB pull-overs/ Bent over lateral raises (see Link 1)
16 burpees over DB/ Burpees
https://www.youtube.com/watch?v=Pggn10EKAzM
Cooldown
60sec per side: Lizard