General Warmup
3 rounds
1' Low box runners
30s deep squat T-spine rotations
30s Good Mornings
Mobility
60 secs Rotating 90/90 Hip stretch
Specific Warmup
2 sets
7 Air squats
7 Glute Bridges
7 Push-ups
Strength
10' EMOM
odd minutes: 10-20 Push-ups
even minutes: 5-7 Goblet Squats @3sec down
Workout
For time (20' TC)
50-40-30-20-10
Mountain climbers
Thrusters with KB, Plate, DB, Backpack,...
Cossack Squats
Cooldown
2x 45 sec per side: Scorpion Stretch