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..
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 each way
Overhead Press (one arm) with band – https://www.youtube.com/watch?v=splEnKPSvyk x 5 each
Overhead Circles with band – https://www.youtube.com/watch?v=jcRCkVxGKi4 x 5 each way, each side
Kang squat – https://youtu.be/UFJabWJZnzg x 5
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 10 each
Crunches (knee to opp elbow) – https://www.youtube.com/watch?v=xaK4a5u7mDI x 10 each
Low Plank Tripod – https://www.youtube.com/watch?v=SxcZwJCNzho x :10 each hold
Conditioning –
AMRAP15
20 single arm push press
10 inverted rows
5 step up to curl
10 deadlifts
In 15 minutes, complete as many rounds/ reps asp possible of 20 single arm db push presses with lighter weights, 10 inverted rows (or bent over two arm rows) and 5 step up to curl with each leg with lighter weights, then 10 heavier or moderate deadlifts.
Push Press w/ KB/ DB (single arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA
Step up to curl and press variations – https://www.youtube.com/watch?v=Va7A9Gv8VVk
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
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