General Warmup
60sec Jumping jacks @ easy pace
30sec Object RDL's
60sec High knees @ Moderate pace
30sec Prone Y raises
60sec Mountain climbers @ Hard pace
15 sec rest between movements
Mobility
30sec each leg
Hamstring Stretch
Specific Warmup
3 Rounds
5 Piked HSPU / Push-ups
5/side Single leg/arm object RDL
Strength / Skill
10' E2MOM (5 Rounds)
Choose a basic body weight movement:
For example Burpees, Air Squat, Lunges,....
Then Perform: Max Reps in 60 seconds
Workout
For Time (15' TC)
21-15-9
Object Thruster (DB, KB,...)
Push-Ups
Rest 2 Minutes
21-15-9
Single Leg RDL
Pike HSPU / Object Overhead Press
Accessory / Cooldown
Rest 60 seconds between sets
3x 60 secs Prone Angel