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, in and out
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Half Kneeling Windmills – https://www.youtube.com/watch?v=dDDcvCopy1A x 5 each
Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE x 5 each
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each
Side Plank (modified) Extension + Crunch – https://www.youtube.com/watch?v=ck2Eyxy0_ZA x 5 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each, with pause
Conditioning –
In 2:00 complete –
5 thrusters
10 walking lunges, each
Max effort burpees
Rest 1:00
X 5 rounds
Thrusters (DB/KB/BB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Walking Lunges (BW/DB/KB; dual; suitcase) – https://www.youtube.com/watch?v=i_zeOZPhJwI
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
In 2:00 complete 5 heavy thrusters with two db’s, 10 each leg walking lunges with both db’s by sides, then in whatever time is left, burpees, chest to deck (you can jump or step up/ back) then rest 1:00 for five rounds. Your score is your total number of burpees.
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