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
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 1 each
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 ea
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 1 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 1 each
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 5 ea w/ pause
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 1 each
Conditioning –
AMRAP15
3 single arm db hang clean and jerk
3 burpees over the db
10 walking lunges
6..9.. etc
single arm db hang clean and jerk – https://www.youtube.com/watch?v=m4FuJe2H35k
Burpees over the DB – https://www.youtube.com/watch?v=rBQDqgE4VMs
Walking lunges – https://www.youtube.com/watch?v=i_zeOZPhJwI
In 15 minutes complete as many rounds/ reps as possible of 3 single arm db hang clean and jerks with a 35# db. You can alternate as you wish. Then complete 3 burpees, chest to deck, over the db. Then 10 total walking lunges (5/ leg) bodyweight only. The next round it’s 6 of the clean and jerk and burpee, then 9, etc.
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