General Warmup
6' For Quality
(each Round +2 Reps)
2 Down Ups
2 Jumping Jack
2 Sit Ups
Mobility
2 x 45 sec down Dog
2 x 45 Sec each leg Quadriceps Stretch (see Link)
Strength / Skill
Tabata I
Handstand Hold / Handstand hold on box
Tabata II
Push-ups / elevated Push-ups
Workout
4' AMRAP
10 Down Ups
10 Box Dips
4' AMRAP
10 Object Thrusters
10 Object Russian Twist
4' AMRAP
10 Glute Bridges
10 Box Dips
45 secs rest between AMRAPs
Accessory / Cooldown
60 Sec each leg Half Saddle (see Link)
90 Sec Seated Straddle (see Link 2)