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..
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Superman (hold, arms overhead) – https://www.youtube.com/watch?v=upk0GdphLj4
Lateral Lunge to Side Plank – https://www.youtube.com/watch?v=0II-BzpjbOo x 5 each
Kang squat – https://youtu.be/UFJabWJZnzg x 10
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :20
Boat – High to Low – https://www.youtube.com/watch?v=bAIVjZxe6Sc x :30 (move through each slowly for :30)
Conditioning –
AMRAP18
5 each leg step ups
10 straight leg sit ups
15 push press
20 walking lunges
In 18 minutes complete as many rounds/ reps as possible of 5 each leg step ups holding two db’s any way (both feet must always come back to the floor but you can alternate or not); then 10 straight leg sit ups; then 15 push press with your two db’s which should be pretty heavy for the push press; then 20 (total) walking lunges with these db’s held any way.
Step ups – https://www.youtube.com/watch?v=u4L8nVPdGi0
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Sit ups – https://www.youtube.com/watch?v=TbIWHi_CWB4
Walking lunges – https://www.youtube.com/watch?v=i_zeOZPhJwI
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Calf Stretches – https://www.youtube.com/watch?v=qE-W1Ympwp0 x 1 min each stretch, each side