General WarmUp
1' Jumping jacks
1' high knees
1' butt kicks
Mobility
Quadruped lat stretch
60 seconds Total; switch after 30 secs
Specific WarmUp
2 sets
7 Air Squats
7 Burpees
7 Squat T-spine rotations
Strength / Skill
5 Rounds
5 Tempo DB/odd object Front Squats (3-1-1-1)
Superset: 10 Bent over Row
WorkOut
2 Rounds of the following sequence:
2' AMRAP
20 High knees
max Glute Bridge march -(see link)
Rest 2'
2' AMRAP
20 Glute Bridge march
Max High knees
Cooldown
3 sets of 30-45s per side
Copenhagen Plank (see link)