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..
Air squat – https://youtu.be/dHcOVV2Pn-U x 4
Hollow Rocks – https://www.youtube.com/watch?v=TyNsZtBS8C0 x 10 rocks
Hollow Hold – https://www.youtube.com/watch?v=TyNsZtBS8C0 x 10 sec hold
Side Plank (modified) Extension + Crunch – https://www.youtube.com/watch?v=ck2Eyxy0_ZA x 5 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each
Air squat – https://youtu.be/dHcOVV2Pn-U x 5
Tucks on Stability Ball – https://www.youtube.com/watch?v=voSqSWleMoc x 5 tucks
Tuck Variations on a Stability Ball – https://www.youtube.com/watch?v=voSqSWleMoc x 5 pikes or 5 more tucks
Wall sit (single leg) – https://www.youtube.com/watch?v=tUS5zVbAZDk x 1 min, alternating working legs every :10
Conditioning –
EMOM8
14-20 twisting v-ups
Boat pose
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs
Every minute on the minute for 8 minutes complete 14-20 twisting v-ups, alternating sides, straight into a post pose hold. The v-ups should take about :20-:30, then hold that boat post up until :45, giving you :15 to rest before the next minute window.
AMRAP10
30 thrusters
10 KBS
Thrusters (DB/ KB, Single arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
KB Swing (Russian) – https://www.youtube.com/watch?v=RBUFRj-nM9g
In 10 minutes, complete as many rounds/ reps as possible of 30 single arm thrusters and 10 Russian KB swings. For your thrusters, this is 15 each side. You can alternate however you wish, but it’s 15 each side, using a light DB or KB. Then 10 KB/ DB swings to eye level, with a light weight. Don’t go out too quickly as your heart rate will spike quickly. Pace yourself.
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 30 sec each
Frog Pose – https://www.youtube.com/watch?v=ETOXoE3DTJg x 1 min