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..
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 5 each
Deadbugs with a Band – https://www.youtube.com/watch?v=Xk1lhU_gkqU x 5 each
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x 5 each, hold :03
Banded monster walks – https://www.youtube.com/watch?v=B8iBRKqBIW4 x 10 each leg fwd/ back
Glute Bridge with Band – https://www.youtube.com/watch?v=SF1z9obl3vM x 10
Banded Arm Slides (forward facing/ neutral facing) – https://www.youtube.com/watch?v=OrHzJpJXSx4 x 10 each
Conditioning –
AMRAP12
8 alternating DB snatches
12 SA OH Walking lunges
16 hops over the DB, each way
Snatch with DB (Floor) – https://www.youtube.com/watch?v=NnJYr6HSDz0
Walking Lunges (DB/KB; single/overhead) – https://www.youtube.com/watch?v=i_zeOZPhJwI
Medball Lateral Hops together – https://www.youtube.com/watch?v=FS_3EuXHYtM
In 12 minutes, complete as many rounds/ reps as possible of 8 single arm alternating DB snatches, into 12 single arm overhead walking lunges. Use the same moderate DB for these, and change arms each round on the lunges. Then 16 lateral hops over your DB with feet together, each direction.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 3 min