
General WarmUp
3 Rounds
40s Jumping jacks
20s V-ups
Mobility
90 sec Hamstring Stretch
Specific WarmUp
3' AMRAP
20 Bird Dogs
10 Deadbug
Strength / Skill
3x12 Reps per Side
Unilateral KB Single leg RDL - see link
Modification
90 degree DB front rack hold
90 degree Object front rack hold (unilateral)
WorkOut
For Time
3 Rounds
1' Rest between exercises
1 min. max Thrusters with DB/KB/backpack/ Jumping Squats
1 min. max Push-ups/ elevated Push-ups
1 min. max Burpees
Buy Out
2 Rounds
1' Plank
1' Rest
Cooldown
1' per side: Couch Stretch