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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 each way
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 5 each
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
Hollow rocks – https://www.youtube.com/watch?v=TyNsZtBS8C0 x 10
High Plank Knees to Nose – https://www.youtube.com/watch?v=GDnwgmg1MzA x 10 each, pause on each
Standing Single Leg Extension – https://www.youtube.com/watch?v=h-TnnEppLek x :10 each
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 10 each
Conditioning –
5RFT –
42 jump rope revolutions or jumping jacks
21 v-ups
15 step ups
9 thrusters
2:00 rest
Five rounds for total time of 42 jump ropes or jumping jacks, 21 v-ups, 15 step ups and 9 thrusters. Every round your thruster weight should increase. Your final weight should be VERY heavy. Your step ups are bodyweight only and you can alternate as you wish. Rest 2:00 between each round.
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Step ups – https://www.youtube.com/watch?v=u4L8nVPdGi0
Thrusters (DB/KB/BB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
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