Warm Up/ Dynamic Stretches/ Mobility/ Core – Three rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 1 min each (do this once, only)
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 10 each
Superman (pulse/ hold, arms at legs/ side/ overhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x 5 each, arms each position
Side Plank on Forearm – https://www.youtube.com/watch?v=6g7QVAfxHPs x :10 each
Low Plank Hip Dips – https://www.youtube.com/watch?v=dLhwi7ADoXw x 10 each
Conditioning –
5RFT –
15 each leg mountain climbers
15 each leg skate hops
15 each leg x-climbers
10 box jump overs or broad jumps
5 single arm front squats, each arm
Mountain Climbers & X-Climbers – https://www.youtube.com/watch?v=m-5azsg85xg
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo
Box Jump Overs- https://www.youtube.com/watch?v=VzlAl0rGPBw
Broad Jumps – https://www.youtube.com/watch?v=AaQ9ThwL0z8
Single arm front squat with KB or DB – https://youtu.be/zNCzwmRF53A
Five rounds for time of 15 each leg man climbers, 15 each way skate hops, 15 each leg x-climbers, then 10 box jump overs or broad jumps and 5 each arm single arm front squats. On the first three movements, these are to be quick to get your heart rate up. Then, on the box jump overs or broad jumps, these are to make your quads burn so if you can box jump do that, if you can do up and over, even better. If you are broad jumping do one, turn around and do the next back the other way. The goal is to jump high or far so don’t necessarily rush these. Then on the single arm DB front squats, so heavier than you ever would while your legs are jello.
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