General Warmup
Alternating Tabata
High knees
Hollow body
Mobility
PNF hamstring stretch
7x/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
E(30s)MOM (3 Rounds)
20s Straddle circles (Link1)
20s Glute bridges
Workout
For Time
10 rounds
10 burpee to Squat Jump
10 Plank knees to elbow (Link 2)
10/10 Bulgarian split squats
Accessory
2-3sets
30-50sec Hamstring Bridge (Link 3)