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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Lateral Lunge to Side Plank – https://www.youtube.com/watch?v=0II-BzpjbOo x 5 each
Inactive to Active Squats – https://www.youtube.com/watch?v=Y5CFHYK-Z78 x 10
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 10 each
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8 x 15
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 15 each
Low Plank with Opposite Arm/ Leg extended – https://www.youtube.com/watch?v=MeG2Qx66RCM x :10 each
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :20
Conditioning –
3RFT –
30 db snatches
20 alternating forward lunges, each
10 MB sit ups
Snatch with DB (Floor) – https://www.youtube.com/watch?v=NnJYr6HSDz0
Forward Lunges with DB/KB (One DB) – https://www.youtube.com/watch?v=s5bI4KNrMbU
Situps with a medball – https://www.youtube.com/watch?v=3rMHTzvdAJE
No medball? Just use a db. Perform three rounds for time of 30 total alternating db snatches with a light db, 20 alternating forward lunges holding that db any what you like, then 10 sit ups.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lunge/half splits – https://www.youtube.com/watch?v=aQC-0COQkA8 x 1 min lunge each, 1 min half split, each