Warm Up/ Dynamic Stretches/ Mobility/ Core –
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
PERFORM ALL ON ONE SIDE, THEN SWITCH FOR TWO ROUNDS –
Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc x 9
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 6
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 3
THEN, THREE ROUNDS –
Inactive to Active Squats – https://www.youtube.com/watch?v=Y5CFHYK-Z78 x 5
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 5 each
Deadbugs with a Dumbbell – https://www.youtube.com/watch?v=vEraRtL6RX0 x 5 each
Side Plank (modified) Extension + Crunch – https://www.youtube.com/watch?v=ck2Eyxy0_ZA x 5 each
Conditioning –
AMRAP9
6 step ups each
6 upright rows, each
6 push press each
In 9 minutes, complete as many rounds/ reps as possible of 6 step ups holding one db any way, 6 upright rows with one hand then the other with the same weight, then 6 push press each arm. Your db should be HEAVY.
Step ups – https://www.youtube.com/watch?v=u4L8nVPdGi0
Upright rows with DB&KB (One arm) – https://www.youtube.com/watch?v=KCbP8Gu5V_4
Push Press w/ KB/ DB (single arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
REST 3 MIN, THEN –
FOR TIME –
10 medball jacks
10 medball slams
10 total lateral hops over medball with feet apart
Then 8/6/4/2 each
Medball Jacks – https://www.youtube.com/watch?v=-15tc_B1rl8
Medball Slams (front) – https://www.youtube.com/watch?v=t0dxUymR4rU
Medball Lateral Hops together or apart – https://www.youtube.com/watch?v=FS_3EuXHYtM
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Frog Pose – https://www.youtube.com/watch?v=ETOXoE3DTJg x 2-3 min