Warm Up/ Dynamic Stretches – 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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4x 5 each
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 5 each
Superset 1 – Three Times
Chest Flys in Bridge – https://www.youtube.com/watch?v=6aNYlJ1LCkQ x 12
Single arm band rear delt fly – https://www.youtube.com/watch?v=FrB8vIFzckw x 10 each
Don’t rush through this but don’t go so heavy you need intentional rest. Your RPE should be about 7-8 just from the fatigue of the reps.
Superset 2 – FOUR Times
Walking plank on bench – https://www.youtube.com/watch?v=WNmFz3be3aY x :30
Push Up Prone Row to Side Plank – https://www.youtube.com/watch?v=iDnLDxG-a9k x :30
Perform :30 walking planks on a bench, then little to no rest go into push up + prone row + side plank, ONLY performing the row to side plank ONLY on your weaker side. Rest 1:00. Then do :30 of the walking planks, immediately into :30 of push up to prone row to side plank ONLY on your stronger side. Do that four times so each arm gets 2 rounds of row to planks.
Circuit 3 – Three Times
Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 10 each
Alternating forward tricep cable/ band kickbacks –https://www.youtube.com/watch?v=1neBTWGPR-4 x 12 each
Split stance two arm rows – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 10 each arm
Conditioning –
AMRAP13
8 medball sit ups
8 box jump overs
2..4..6.. inch worm to hand release push ups
Situps with a medball – https://www.youtube.com/watch?v=3rMHTzvdAJE
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
Box Jump Overs- https://www.youtube.com/watch?v=VzlAl0rGPBw
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM
In 13 minutes, complete as many rounds/ reps as possible of 8 sit ups with a medball or some light db, then 8 box jump overs which can be done on a bench or with stacked plates, but you should be doing a two foot take off. You can step down to the other other side or back off the bench/ step. You can face your bench/ step/ plates or move laterally for 8 total. Then start standing on your inch worm, walk your way out to high plank, lower down to a hand release push up then walk your way back to stand. You will go up by 2 reps on these every round. For your score, if you get to 12 on the push ups, then 5 sit ups, your score would be 6 rounds + 5 reps.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lying Shoulder Stretch – https://www.youtube.com/watch?v=z8OeWu6mY4k x 30 sec each
Sphinx Pose – https://www.youtube.com/watch?v=W4MguErhOIE x 30 sec