Warm Up/ Dynamic Stretches/ Mobility/ Core – Three rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 10 each
Squat hold stretch – https://youtu.be/JboVNJyGQpw x :15
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :15
Low Plank Tripod – https://www.youtube.com/watch?v=SxcZwJCNzho x :05 each elevated
Forward fold wrist taps – https://www.youtube.com/watch?v=sIiRvRpnrV0 x 10 each
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs x :15
Conditioning –
AMRAP 3
10 step up to curl and press
10 burpee with db’s
10 split stance two arm alt rows
In a 3:00 window complete 5 step up to curl and press with each leg (which is 10 curl to presses each round, palms face up, then forward as you press OH); 10 burpee with the same db’s (chest to deck but you can step or jump back/ up); 10 each arm split stance alternating rows (switch your stance at five each arm) with the same weights.
Get as many rounds/ reps as possible in 3 minutes. Then rest :90. Do four rounds of this, picking up where you left off each time. Your score is your total number of rounds/ reps.
Step up to curl and press variations – https://www.youtube.com/watch?v=Va7A9Gv8VVk
Burpee w/ db’s – https://www.youtube.com/watch?v=jwxzRKFruHc
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Child’s Pose to Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 1 min each