General WarmUp
3' Jumping jacks
Every 30s:
3/3 Single leg RDL jumps (see link)
Mobility
5x per side: 10s Scorpion Hold
Specific WarmUp
30s Reverse plank hold
30s Push-up to Pike
30s Bent over row
30s Inch worms
Strength
4 sets
30s Plank hold + 10x Renegade rows
1' rest in between sets
Workout
For Time (15' TC)
150 lateral Hops
80 Reverse Lunges
100 Russian KBS / Odd Object Swings
80 Front Squat / DB squat / Goblet Squat
150 lateral Hops
Accessory
3 sets
6-8 Pike walk ups, feet elevated (Link)
2-4 Leg Lifts once in the last pike up (Link)