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 :30
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x :30
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :30 pulses
Side Plank (modified) Extension + Crunch – https://www.youtube.com/watch?v=ck2Eyxy0_ZA x 5 each
Quadruped Pull Throughs – https://www.youtube.com/watch?v=-lRuAf22r6M x :30
Hollow Body to Superman – https://www.youtube.com/watch?v=7AzwOgIPWBU x 5 each way
Conditioning –
4RFT –
1 min cardio choice
10 front squats
10 floor presses
10 each arm SS rows, each leg forward
Four rounds for time of 1 min cardio of choice like burpees, jumping jacks, running, et, then 10 heavier front squats, 10 moderate weight floor presses and then 10 each arm, each leg forward alternating split stance rows. It’s 20 rows each arm each round so go lighter.
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Floor Press with Dumbbells (wide/ neutral grip) – https://www.youtube.com/watch?v=N_yIRblYbmc
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE
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