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..
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x 5 each
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 ea
Lateral Lunge with Thoracic Rotations – https://www.youtube.com/watch?v=TNhLK5YGKRk x 5 each
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 5 each leading
Seated Hip Flexor Lifts (one leg; together + straddle) – https://www.youtube.com/watch?v=jnSqq4pHThg x 5 each leg, each movement
Reverse Crunches w/ a Twist – https://www.youtube.com/watch?v=vaOSkzY_KyI x 5 each way
Conditioning –
For time, complete 150 American KB swings
*EMOM complete 6 burpees
American KB Swings – https://www.youtube.com/watch?v=RBUFRj-nM9g
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
For time complete 150 moderate weight American KB swings. But every minute on the minute, including 0:00 you must complete 6 chest to deck burpees. You can jump or step up/ back.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Twist – https://www.youtube.com/watch?v=9uEkFSHoIc4 x :60 each