General WarmUp
1' Low box runners - see link
30 sec deep squat T spine rotations
30 sec Good Mornings
Mobility
For 60 secs Rotating 90/90 Hip stretch
Specific WarmUp
2 Sets
7 Air squats
7 Glute Bridges
7 Pause front squats with DB/KB/odd object
Strength / Skill
5 Rounds
10 Hip Thrust - see link
Rest 15 seconds
30 sec weighted wall sit
Rest 15 seconds
WorkOut
2 x 6' AMRAP
10 DB/KB/odd object Front Squat/ Air squat
30 Jumping Jacks
10 DB /KB/odd object Lunges
30 Mountain Climbers
Rest 1' between
Cooldown
Pigeon stretch 90secs per side -see link