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..
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 5 each
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 5 each
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ x 10 each
Hip Flexor Holds with KB – https://www.youtube.com/watch?v=vm030Jpv23w x :10 each
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x :10 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x :10 hold each
Conditioning –
AMRAP6
Max effort KB/ DB Deadlifts
*every stop, complete 6 burpees
REST 3 MINUTES
AMRAP6
Max effort KB/DB Push Press
*every stop, complete 6 kneeling to squats
In 6 minutes, complete as many reps of DB/KB deadlifts as possible. The weight should be as heavy as what you’d do in strength for a set of 10. But every time you stop, you must complete 6 burpees. Then take a 3 minute rest. After that, we have another 6 minutes to complete as many reps of DB/ KB Push press as possible with a weight you’d use in strength for ten reps. Every time you pause, complete 3 kneeling to squats leading with each leg, for 6 total, bodyweight only.
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Two arm DB/KB Push press – https://www.youtube.com/watch?v=I31sEAdrW6Y
Kneeling TO Squat – https://www.youtube.com/watch?v=ju2T5AHVIZM
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Frog Pose – https://www.youtube.com/watch?v=ETOXoE3DTJg x :90