Warm Up/ Dynamic Stretches/ Mobility/ Core – XTimes
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
DO THIS TWO TIMES –
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x :30
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x :30 each way
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x :30 each
THEN, DO THIS THREE TIMES –
Around the World Lunges – https://www.youtube.com/watch?v=cLG1Bli-sF8 x 3 each leg
Air squat – https://youtu.be/dHcOVV2Pn-U x 5
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
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 3 each, pause for :05 on each
Deadbugs – https://www.youtube.com/watch?v=N5LZs76RTKo x 5 each
Conditioning –
4RFT –
25 each leg mountain climbers
20 front squats
10 split stance alt two arm rows
2:00 rest between rounds
Mountain Climbers & X-Climbers – https://www.youtube.com/watch?v=m-5azsg85xg
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE
Four rounds for time of 25 each leg mountain or x-climbers, 20 front squats and 10 each arm, alternating split stance rows. For the squats, use a moderate-heavy weight. Use the same or another set of moderate weight for the rows. You should have to take multiple sets to get through both of the weighted movements. Your rows will be ten each arm, each leg forward. Rest 2:00 between rounds. Your time includes the rest periods. THIS IS A REPEAT FROM 4/26/26 SO COMPARE YOUR TIME TO THEN.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 2-3 min