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 each
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Reverse lunges to high knees – https://www.youtube.com/watch?v=hCV-df5WCpk x 5 each
Bounce bounce push push- https://www.youtube.com/watch?v=PJHCSU3Pois x 5
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 5 each
High Plank Tripod – https://www.youtube.com/watch?v=grU1rl6uEhI x :05 each lifted
Good mornings with band (front/ back) – https://www.youtube.com/watch?v=ExNfnyHr1lIx 10
Pushups (Incline) – https://www.youtube.com/watch?v=z_lFJknqHn4x10
Side Plank (modified) Extension + Crunch – https://www.youtube.com/watch?v=ck2Eyxy0_ZAx 10 each
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 10 each
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
Conditioning –
4RFT –
25 each leg mountain climbers
20 front squats
10 split stance alt two arm rows
2:00 rest between rounds
Mountain Climbers & X-Climbers – https://www.youtube.com/watch?v=m-5azsg85xg
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE
Four rounds for time of 25 each leg mountain or x-climbers, 20 front squats and 10 each arm, alternating split stance rows. For the squats, use a moderate-heavy weight. Use the same or another set of moderate weight for the rows. You should have to take multiple sets to get through both of the weighted movements. Your rows will be ten each arm, each leg forward. Rest 2:00 between rounds. Your time includes the rest periods.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Twist – https://www.youtube.com/watch?v=9uEkFSHoIc4 x :60 each