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..
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x :30 up and down
Around the World on One Leg – https://www.youtube.com/watch?v=SXS0n1ZlV2E x :20 each
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Squat Hold – https://youtu.be/ajx_W6jeHWg x :30
Marching Glute Bridge – https://www.youtube.com/watch?v=VDEFfu5ojXI x 20
Kang squat – https://youtu.be/UFJabWJZnzg x 10
Forward Fold Knee Straightens – https://www.youtube.com/watch?v=TsL2ZMHfnbw x 5 each
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA x 30
Side Plank on Forearm – https://www.youtube.com/watch?v=6g7QVAfxHPs x :20 each
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8 x 10
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each
Conditioning –
AMRAP12
3..6..9..
Thrusters
Deadllifts
Rows
Thrusters (DB/KB/BB two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Conventional Deadlift with Barbell – https://www.youtube.com/watch?v=FXRhpk-liNE
Bent Over Rows (overhand/ two arm) – https://www.youtube.com/watch?v=fS0f6i1_8Qs
Bent Over Rows with BB (overhand) – https://www.youtube.com/watch?v=BcBJ5zueMjY
As many rounds/ reps as possible in 12 minutes of light two arm thrusters, light deadlifts and light overhand rows. You can do these with db’s or a barbell. Complete 3 of each, then 6 of each, etc. For scoring, if you complete the full round of 18, plus 6 more reps, your score is 6+6.
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