General Warmup
2 rounds
30s on - 15 s off
Mountain climbers
High knees
Air Squats
Mobility
60sec Straddle sit and reach
Specific Warmup
3' AMRAP
20s Seated pike hold
5/5 frog glute bridge
7/7 RDL + reach
5-7 pike push-ups
Workout
For Time (35' TC)
3 rounds
20 DB Snatch / Object G2O
15 Burpees facing DB or Object
Rest 2'
3 Rounds
40 Jump Half Squats
12 Strict HSPU / Pike Push ups / DB overhead press
Rest 2'
2 Rounds
30 DB Snatch / Object G2O
20 Burpees
50 Jump Half Squats
20 Strict HSPU / Pike Push ups / DB overhead press
Cooldown
60s Happy Baby pose
60s Child's pose