General WarmUp
Tabata I:
AirSquats
DeadBugs
Tabata II:
BearCrawl
JumpingJacks
Mobility
10 each side:
World's Greatest Stretch
Specific WarmUp
2 Sets
15sec In-place A-skips
15sec scapula PushUps
15 sec Lunges
Strength / Skill
5 Rounds; E2MOM:
30s Reverse plank + march - see link
30s Frog Glute bridge - see link
30s Odd object hug lunges
30 sec Rest
WorkOut
20' E5MOM
2 Rounds
12 BoxDips
12 Russian Step ups (see link)
12 Pike PushUps
At the 3 Minute mark of each interval:
5 Plank Up Downs
5 GluteBridges (elevated)
Cooldown
45 secs per side: Lizard Lunge
90 sec seated saddle stretch 90s