General WarmUp
9' EMOM (3 Rounds)
60sec Jumping jacks
30sec Alternating Airplanes
30sec lateral hops
Specific WarmUp
3 Rounds
15 Body Weight Good Mornings
5 Piked push-ups
WorkOut
For Time
5 Rounds (25' TC)
5 Goblet squats / Air squats
10 Piked Push-ups
20 Step-ups
Rest 3', then...
5 Rounds
20 KB Swings / odd object hip swings
15 Push-ups
Accessory
15 McKenzie Press ups - see link
Hold the top of every 5th rep for 10 seconds.