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..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5 + :15 hold in downward dog
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x 5 up and down + :15 hold at top
Hollow Rocks/ Hollow Hold – https://www.youtube.com/watch?v=TyNsZtBS8C0 x 5 + :15 hold
Clamshells – Dynamic Side Plank – https://www.youtube.com/watch?v=We0MxxFPAuk x 5 each + :15 hold in extension each side
Superman (pulse/ hold, arms overhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x 5 pulsing + :15 hold
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM x 5 + :15 high plank hold
Squat jumps – https://youtu.be/9CvmxJPXWHo x 5
Squat Hold – https://youtu.be/ajx_W6jeHWg x :15
Conditioning –
For time –
100 jump rope revolutions
Then, 3 rounds –
9 front squats
7 push press
5 inch worm to hand release push up
Then, 100 jump rope revolutions
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Push Press w/ KB/ DB (single arm/ two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM
For time, start with 100 jump rope revolutions, then perform 3 rounds of 9 front squats, 7 push press then 5 inch worm to hand release push up. After the third round, finish with 100 jump rope revolutions. For the squats, go heavy. You should be able to do all without a break, but they should be challenging. Then, try to keep the weight the same for push press. That may take 2 – 3 sets, but do it. Then inch worm out, perform one hand release push up, then walk back up to stand.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Wide Leg Forward Fold – https://www.youtube.com/watch?v=YmrySEGYV90 x :90