General Warmup
7' For Quality
(warm-up pace)
7 Burpees
7 Air squats/Jumping squats
7 Side plank raises/side (see link)
Mobility
PNF hamstring stretch
7x per side:
7 seconds contraction, pushing with your foot against the band/towel/belt
7 seconds stretch, pulling your foot toward your with the band/towel/belt
Specific Warmup
30s scorpions
30s Hollow hold
30s Arch hold
30s body weight good mornings
Strength
4 Sets
Max rep Pike push-ups / Push-ups
Max Rep bent over rows in 60 seconds
Rest 2-3 minutes
Workout
"Georgie"
21' AMRAP
Buy-in: 65 Sit-Ups
7 Burpees
11 Push-Ups
22 KB / DB / Odd Object Swings
Cooldown
Pec Stretch
laying on floor (see link 2)