Warm Up/ Dynamic Stretches/ Mobility/ Core – Three Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Child’s Pose to Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 5
Inactive to Active Squats – https://www.youtube.com/watch?v=Y5CFHYK-Z78 x :30
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :30
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 5 each
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x :30
High Plank – https://www.youtube.com/watch?v=SXJUwXrE9Rw x :30
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each
L-Sit on Benches (straight/ bent) – https://www.youtube.com/watch?v=Ark8Iui5jJE x :30
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x :30
Forward lunge to reverse lunge – https://www.youtube.com/watch?v=RSMVmAhv-60 x 5 each (big lunges for ROM)
Wall sit (BW) – https://www.youtube.com/watch?v=tUS5zVbAZDk x :30
Superman (hold, arms overhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x :30
Conditioning –
For time –
21 alternating bent over rows
42 jump rope revolutions
21 thrusters
18 alternating bent over rows
36 jump rope revolutions
18 thrusters
15 alternating bent over rows
30 jump rope revolutions
15 thrusters
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE
Thrusters (DB/KB two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
For time, complete 21 alternating rows. For these, split your stance and complete 21 with each arm. You can change which leg is forward anytime if at all. Your weight will change each round. Start with something light for these. Then complete 42 jump rope revolutions. After that complete 21 thrusters with your light weights. As you move into the set of 18, and 15, increase the weight you use for the rows and thrusters.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pigeon Pose – https://www.youtube.com/watch?v=4HalwkDAqEA x :60 each