Warm Up/ Dynamic Stretches/ Mobility/ Core – TWO rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc x 10 each arm
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 8 each arm
Deadbugs with a Dumbbell – https://www.youtube.com/watch?v=vEraRtL6RX0 x 6 each leg
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 4 each leading
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 2 each
Conditioning –
12RFT –
5 burpees
3 box jumps
1 manmaker
Twelve rounds for time of 5 burpees (chest to deck, jump or step back/ up), then 3 box jumps or broad jumps and 1 mapmaker with fairly heavy weight. A lot of time can be wasted in the transitions as there are many so don’t take much time going from movement to movement.
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY
Man Makers – https://www.youtube.com/watch?v=f9NDjGYDJjI
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Forward Fold – https://www.youtube.com/watch?v=uBvXxCEsD7E x 2 min