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
Prone Snow Angels- https://www.youtube.com/watch?v=LW-SlgTfd-o x 5
Forward Fold Knee Straightens – https://www.youtube.com/watch?v=TsL2ZMHfnbw x 5 ea leg
Around the World on One Leg – https://www.youtube.com/watch?v=SXS0n1ZlV2E x 5 each leg
Standing Single Leg Extension – https://www.youtube.com/watch?v=h-TnnEppLek x :10 each
Superman (pulse/ hold, arms at legs/ side/ overhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x :10 each position
Low Plank Tripod – https://www.youtube.com/watch?v=SxcZwJCNzho x :10 each limb up
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 10
Conditioning –
AMRAP18
8 step ups
8 each upright rows
16 thrusters
16 incline push ups
Then max effort cardio of choice
3:00 rest
X 5 rounds
Complete as many rounds and reps as possible in 18 minutes of, 8 (total) step ups with db’s by your sides, going heavier than you normally would in strength since it’s only 4/ leg; 8 each arm upright rows with moderate weight, alternating each arm; 16 moderate weight thrusters (you may be able to do all 16 but you may have to start breaking them up in later rounds); and 16 incline push ups.
Step ups – https://www.youtube.com/watch?v=u4L8nVPdGi0
Pushups (Incline) – https://www.youtube.com/watch?v=z_lFJknqHn4
Thrusters (DB/KB/BB, single or two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Upright rows with DB&KB (two arm, alternating) – https://www.youtube.com/watch?v=KCbP8Gu5V_4
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pigeon Pose – https://www.youtube.com/watch?v=4HalwkDAqEA x :60 each