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..
Kang squat – https://youtu.be/UFJabWJZnzg x 12
Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc x 10 each
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 8 each
Hip Rotations (kneeling) – https://www.youtube.com/watch?v=xqfhZuWq7TY x 6 each way
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk to
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM x 4
Accumulate 2:00 of any plank variation
Conditioning –
For time –
30-20-10
Sit ups
Thrusters
Walking lunges
Situps (any variety) – https://www.youtube.com/watch?v=TbIWHi_CWB4
Thrusters (DB/KB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Suitcase walking lunges – https://www.youtube.com/watch?v=i_zeOZPhJwI
For time complete 30 sit ups of any variety, 30 light thrusters, 30 total walking lunges with your db’s by your sides. Then 20 of each then 10 of each.
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