General Warmup
6' For Quality
20 Lateral Speed Skaters
10 Jumping Squats
20 Flutter Kicks
10 Plank + Shoulder Taps
20 Swimmer
Mobility
90sec Wrist Mobility
90sec Frog Sit
Strength
10 Rounds
30-45 sec on - 15-30 sec off
uneven Rounds (1,3,5,7,9)
Handstand hold / hold on box or chair
even Rounds (2,4,6,8,10 )
Hollow hold
Workout
For time (TC: 18 min)
Buy In: 20 Burpees
2 Rounds of...
33 Squats
33 Sit Ups
33 Lunges
33 Push Ups
Buy out: 20 Burpees
Cooldown
Bound angle - see link 1
3x 45 Sec Rest 15 sec