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..
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 10 each leg fwd/back
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 3 each, pause :05
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Clamshells – Dynamic Side Plank – https://www.youtube.com/watch?v=We0MxxFPAuk x 5 each
Lateral Lunge to Side Plank – https://www.youtube.com/watch?v=0II-BzpjbOo x 3 each
Conditioning –
For time –
3 rounds
10 deadlifts
10 sit ups
3 rounds
10 front squats
10 burpees
3 rounds
10 push press
10 box jumps
For time complete 10 deadlifts with a heavier deadlift weight, then 10 sit ups any way. After three rounds of those, complete three rounds of 10 front squats with a moderate weight (you should be able to do unbroken, but it’s not easy) then 10 burpees. After that complete three rounds of 10 light push press and 10 higher than usual box jumps.
The weight movements get easier as the workout progresses because the weight gets lighter, but the bodyweight movement gets harder. You can sub higher box jumps for broad jumps as far as possible. Burpees are always chest to deck but you can jump or step back/ up.
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Dual DB push press – https://www.youtube.com/watch?v=I31sEAdrW6Y
Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY
Broad Jumps – https://www.youtube.com/watch?v=AaQ9ThwL0z8
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Child’s Pose/Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 1 min each