Warm Up/ Dynamic Stretches/ Mobility/ Core – X Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Child’s Pose to Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x :30
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x :30
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x :30
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x :30
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :30 hold
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ x :30
Flutter Kicks on Belly – https://www.youtube.com/watch?v=WeQ4E0xbKno x :30
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x :30 each
Squat Hold – https://youtu.be/ajx_W6jeHWg x :30
Conditioning –
In 2:30 –
24 pistols
15 dual DB Push press
AMRAP medball jacks
Rest 2:30
X 5 rounds
Pistols; Assisted pistols; Foot held pistols – https://www.youtube.com/watch?v=iGmHGsCnlOY
Step ups – https://www.youtube.com/watch?v=u4L8nVPdGi0
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Medball Jacks – https://www.youtube.com/watch?v=-15tc_B1rl8
In 2:30 complete 24 alternating pistols (or assisted pistols or step ups), 15 dual DB push press with moderately heavy DB’s (they should be challenging but you should almost always be able to do them unbroken) and after that, for the rest of the time, complete as many medball jacks with something light, as possible. Rest 2:30. Complete five rounds.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pigeon Pose – https://www.youtube.com/watch?v=4HalwkDAqEA x :60 each