
General Warmup
1' butt kicks
1' pike ups
1' high knees
10 sec transition time
Mobility
40-50s Seated Shoulder Extension (see link 1)
Specific Warmup
Tabata
V-ups
push-ups
Hollow body roll to Superman
Air Squats
Strength
6' EMOM
Alternate Between:
30-45s Reverse push up hold/reverse elbow plank - see link 2
30-45s Russian push up/push up
Workout
2 x 5' AMRAP
10 Flutter Kicks
5 Pike Push-ups / Push-ups
20 Lunges (weighted)
Rest 2 minutes between each AMRAP
Cooldown
3 Sets
5 Bent over Y
5 Bent over T
5 Bent over M
Hold every repetition of 5 seconds at peak contraction Use light loads, either water bottles or 1-2,5kg plates.