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 each
Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk x 5 each leg, each way
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 ea
Marching Glute Bridge – https://www.youtube.com/watch?v=VDEFfu5ojXI x 10 each
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU x 10 each
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU x 10
Crunches – https://www.youtube.com/watch?v=Ov2beysxVj8 x 15
High Plank – https://www.youtube.com/watch?v=SXJUwXrE9Rw x :15
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 15 each
Conditioning –
AMRAP18
6 thrusters
12 walking lunges
18 sit ups
*EMOM 3 burpees
Thrusters (DB/KB/BB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Walking Lunges (DB/KB dual; suitcase) – https://www.youtube.com/watch?v=i_zeOZPhJwI
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
In 18 minutes, complete as many rounds/ reps as possible of 6 two arm thrusters which are pretty heavy but you can always do the six unbroken, then 12 walking lunges (total, again, pretty heavy db’s by your sides but you can do unbroken) and 18 sit ups which gives your legs rest. But every minute on the minute, including the very first minute, complete 3 chest to deck burpees. You can jump or step back/ up.
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