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..
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 5
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each
Bear Crawls – https://www.youtube.com/watch?v=exQ91omfz1A x 10 paces each arm
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :10 hold
Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk x 10 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 10 each, moving
Wipers – https://www.youtube.com/watch?v=SiWYaCq9idA x 10 each
Conditioning –
AMRAP10
2..4..6..
Alternating ATW Lunges
Plyo plie squats
Knees to elbows and nose
Around the World Lunges – https://www.youtube.com/watch?v=cLG1Bli-sF8
Plyo Plie Squats – https://www.youtube.com/watch?v=uQhiPojEgTI
High Plank Knees to Elbows and Nose – https://www.youtube.com/watch?v=GDnwgmg1MzA
In 10 minutes, complete as many rounds/ reps as possible of an ascending ladder or alternating around the world lunges, plyo plie squats and knees to elbows or nose. On the lunges you will do a forward, lateral and reverse lunge on one leg, which is 1 rep, then on the other leg, which makes it 2 reps. Then 2 plyo plie squats. Then in your plank you will go right knee to right elbow, right knee to nose, then right knee to left elbow which is 1 rep, so do those with the left to make it 2 reps. The next round, you will add 1 rep on each side and just keep ascending by 1 rep on each side every round. The plyo plie squats don’t have sides so those double.
REST 2-3 MIN
3RFT
20 each leg walking lunges
10 each arm alternating high side planks
10 Russian KB Swing or DB Swing
Walking Lunges (BW) – https://www.youtube.com/watch?v=i_zeOZPhJwI
High Side Plank Alternating – https://www.youtube.com/watch?v=G6TJPJEy1tU
KB Swing (Russian) – https://www.youtube.com/watch?v=RBUFRj-nM9g
Three rounds for time of 20 each leg walking lunges, bodyweight only; 10 each arm alternating high side planks and 10 Russian KB or DB swings to eye level with a moderate KB.
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