General Warmup
1' High knees
into
Alternating Tabata
Jumping Jacks
Up-downs
Mobility
Child's pose walk outs
30-40s/side
Specific Warmup
2 sets/arm
5 single Oddobject-Press
5 windmills
20 Single leg alternating V-ups
Workout
5 Rounds
5' AMRAP
60 Lateral speed skater hops
10 Pike ups over objects - see link1
10/10 Odd object Shoulder to Overhead
Rest 2 minutes between rounds
start again where you left off in the previous round
Cooldown
60s Forward fold
60s/side Standing Quad Stretch
60s/side laying Shoulder Stretch