Warm Up/ Dynamic Stretches/ Mobility/ Core – Two rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc x 10
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 1
Reverse lunges to high knees – https://www.youtube.com/watch?v=hCV-df5WCpk x 5
Bird Dog Rows – https://www.youtube.com/watch?v=ciwi6eG0FRc x10
Do all on one arm. 10 protractions, 5 arm bars, 1 TGU; hold that db/kb in the front rack for 5 reverse lunge to high knee with the OPPOSITE leg, then 10 bird dog rows all on one side, then switch sides. Do that twice.
Conditioning –
In 2:30 complete –
8 pikes or v-ups
16 thrusters
32 jumping jacks or jump rope revolutions
Then max effort step up to curl and press
Rest 2:30 x 5 rounds
Pikes – https://www.youtube.com/watch?v=lAR4dDwKT-s
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Thrusters (DB/KB/BB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Jumping Jacks – https://www.youtube.com/watch?v=sILMOaZ_f5M
Step up to curl and press variations – https://www.youtube.com/watch?v=Va7A9Gv8VVk
In 2:30, complete 8 pikes or v-ups; 16 light thrusters; 32 jumping jacks or jump rope revolutions, then in the leftover time, complete as many step up to curl and presses as possible. For the last movement, you will always start with both feet on the floor, alternate legs but both arms will always curl and press. Rest 2:30 and repeat for 5 total rounds.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Calf Stretches – https://www.youtube.com/watch?v=qE-W1Ympwp0 x 1 min each stretch, each side