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..
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 1 each
Standing Windmills – https://www.youtube.com/watch?v=xTEi3cAjLs8 x 5 each
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 1 each
Overhead sit ups (one DB/KB) – https://www.youtube.com/watch?v=M0Ybi2kArwQ x 5 each
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 1 each
Weighted carry variations – https://www.youtube.com/watch?v=MdL9RnR4nRE x :20 each side
Conditioning –
AMRAP 16
8 each leg walking lunges
8 each DB snatches
8 each single arm thrusters
8 each bicycle crunches
Walking Lunges (DB/KB dual, front rack) – https://www.youtube.com/watch?v=i_zeOZPhJwI
Snatch with DB (Floor) – https://www.youtube.com/watch?v=NnJYr6HSDz0
Thrusters (one arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4
In 16 minutes, complete as many rounds/ reps as possible of 8 each front rack dual DB walking lunges, 8 each Db snatches from the floor, 8 each arm single arm thrusters and then 8 each bicycle crunches. Use the same db(s) for everything. It’s likely the weight you will need to scale for is the thruster.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Squat hold stretch – https://youtu.be/JboVNJyGQpw x 1 min
Standing Forward Fold – https://www.youtube.com/watch?v=7_IM-0080A8 x 1 min