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..
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x 5 each
Prone Snow Angels- https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Lateral Lunge with Thoracic Rotations – https://www.youtube.com/watch?v=TNhLK5YGKRk x 5 each
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
Air squat – https://youtu.be/dHcOVV2Pn-U x 5
Low Plank Hip Dips – https://www.youtube.com/watch?v=dLhwi7ADoXw x 10 each
Quadruped Knees Shoulder Taps – https://www.youtube.com/watch?v=WtNv-2WM0n8 x 10 ea
Crunches (knee to opp elbow) – https://www.youtube.com/watch?v=xaK4a5u7mDI x 10 each
Conditioning –
6RFT –
60 jump rope revolutions
30 KBS
15 burpees
Six rounds for time of 60 jump ropes or jumping jacks, 30 light KB swings and 15 burpees, chest to deck, but you can jump or step back and up.
Jumping Jacks – https://www.youtube.com/watch?v=sILMOaZ_f5M
KB Swing (American) – https://www.youtube.com/watch?v=RBUFRj-nM9g
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Frog Pose – https://www.youtube.com/watch?v=ETOXoE3DTJg x :90