General Warmup
3 Rounds of
1 min Jogging in Place
10 Down dog to push-up
10 Jumping Squats
10 Superman
Mobility
4 x45 Sec Pigeon Pose
2x 45 Sec Down dog plus calf pedals
Strength
5x10/10 (each leg 5 rounds)
Single leg Glut Bridges
hold last rep for 30 Sec
Workout
At a running clock (TC: 23'):
AT 0:00
AMRAP
10 Hand Stand Push-ups /Pike Push-ups
10 Down Ups
AT 6:00
AMRAP
10 Russian Twist with KB, DB, ...
10 Down Ups
AT 12:00
AMRAP
10 Alt. Reverse Lunges with KB, DB, ...
10 Down Ups
AT 18:00
100 V-Ups/Sit Ups
Cooldown
45sec/side open book stretch (see link)