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..
Chin tucks – https://www.youtube.com/watch?v=82CzWAk-GVg&t=37s x 10
Snow angels – https://www.youtube.com/watch?v=82CzWAk-GVg&t=37s x 10
No money – https://www.youtube.com/watch?v=82CzWAk-GVg&t=37s x 15
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :15
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA x 15 each
Low Side Plank Twist – https://www.youtube.com/watch?v=jYu89rGkSMM x :20 each
Conditioning –
For time, complete –
10 deadlifts
10 push press
10 deadlifts
10 bench hop overs with feet together, each way
Rest :90
X 5 rounds
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Conventional Deadlift with Barbell – https://www.youtube.com/watch?v=FXRhpk-liNE
Push Press w/ Barbell – https://www.youtube.com/watch?v=LyR531rfw2g
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Bench Hop Overs Feet Together – https://www.youtube.com/watch?v=y5mfRrZUZ5c
For time, complete 10 deadlifts, 10 push press, 10 more deadlifts then 10 bench hops overs with feet together, each way. Rest :90. Each round is for time. Aim to keep all rounds about the same. On the deadlifts, you can use a barbell or db/kb’s but keep it light. Use the same weight on push press, again, db/kb or barbell. To sub out the bench hop overs if you do not have a bench, use something like a stool or sturdy chair and simulate the “hop over.”
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