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..
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x 5
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x :30
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI x 5 each
Wipers – https://www.youtube.com/watch?v=SiWYaCq9idA x 10 each
Reverse Crunches – https://www.youtube.com/watch?v=Vde9d7HRsf0 x 15
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x : 20 each
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ x 25 each
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :30
Conditioning –
For time –
3 rounds
12 thrusters
12 split stance rows
Rest 2:00, then
36 thrusters
36 split stance two arm rows
Thrusters (DB/KB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE
For time, complete three rounds of 12 thrusters with two light dumbbells, then 12 each arm, alternating split stance rows with your same light dumbbells. Once you are done with those three rounds, rest 2:00. Then complete 36 of each movement. You may not go unbroken on these 36, but they are unpartitioned this time.
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