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..
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x :15 back/ :15 forward
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU x 15
Superman (pulse/ hold, arms overhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x :15 hold
Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x :15 each
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 15 each
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x :15 hold ea
Low Plank with Opposite Arm/ Leg extended – https://www.youtube.com/watch?v=MeG2Qx66RCM x :15 each side
Conditioning –
AMRAP14
8 burpee box jumps or broad jumps
10 dual db sumo deadlift
12 db push press
Burpee box jumps – https://www.youtube.com/watch?v=CYBtEFnGOFM
Burpee broad jumps – https://www.youtube.com/watch?v=OqoC3VcxBq0&feature=youtu.be
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
In 14 minutes, complete as many round/ reps as possible of 8 burpee box jumps or broad jumps (prioritize the two foot take off, you can step or jump back/ down and up); 10 dual db sumo deadlift with lighter db’s and then 12 dual db push press with light db’s.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Single Leg Seated Forward Fold – https://www.youtube.com/watch?v=lWylYwvTZ3g x :60 ea