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..
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 5
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU x 10
Pull Parts with Band – Supinated – https://www.youtube.com/watch?v=dt_zIXMiK6A x 10
Overhead Press (one) with band – https://www.youtube.com/watch?v=splEnKPSvyk x 5
Overhead Circles with band – https://www.youtube.com/watch?v=jcRCkVxGKi4 x 5 each way
Air squat – https://youtu.be/dHcOVV2Pn-U x 10 (slow)
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 10 each
High Plank walkout – https://www.youtube.com/watch?v=ERawonYtFfY x 5 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 10 each
Side Plank (modified) Extension + Crunch – https://www.youtube.com/watch?v=ck2Eyxy0_ZA x 10 each
Lying leg raises – https://www.youtube.com/watch?v=Z9Ym26LGlrA x 10 (slow)
Crunches (knee to opp elbow) – https://www.youtube.com/watch?v=xaK4a5u7mDI x 10 each
Conditioning –
EMOM 25
1 – 10 lunge and throw
2 – 15 bench hop overs, feet apart
3 – 5 rear delt flys + 8 shoulder press + 10 bent over rows
4 – :40 weighted march
5 – :40 max effort burpees
Lunge and Throw – https://www.youtube.com/watch?v=LzsBaBI8CRY
Bench Hop Overs Feet Apart – https://www.youtube.com/watch?v=30iaRbhrMGs
Rear delt flyes – https://www.youtube.com/watch?v=MMrNAzy541k
Shoulder Press with DB/KB – https://www.youtube.com/watch?v=LBduKiBn0yc
Bent Over Rows (two arm) – https://www.youtube.com/watch?v=fS0f6i1_8Qs
Weighted Marching (Two DB/KB; weight at shoulders) – https://www.youtube.com/watch?v=wdDVUyI2MIE
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Set a timer to beep every minute on the minute for 25 minutes. The first :60 window, complete 10 lunge and throws. You can alternate legs or not, for 5 each leg. Your weights should be pretty light to continue moving. Rest after you get the 10 reps done. Minute 2, complete 16-20 bench hop overs with your feet apart or 8 to 10 each leg. Just make sure you have :150-20 to rest and transition. Minute 3, complete 5 rear delt flys (any way) + 5 shoulder presses + 5 bent over rows, any way. Your weight should be the same for each movement, as they get easier, the reps increase. Do not drop the weight once you have started. Minute 4, complete :40 of a weighted march with a weight that feels moderately challenging. Rest and transition the rest of the minute and minute 5, complete max effort burpees. Chest to deck and MOVE.
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