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..
ONE TIME –
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x ~1 min
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 1 mean each
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x 1 min
THREE TIMES –
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 10 each
Banded Squats – https://www.youtube.com/watch?v=xk29c_r7B5g x 10
Banded monster walks – https://www.youtube.com/watch?v=B8iBRKqBIW4 x10 ea fwd/ back
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Conditioning –
AMRAP6
3..6..9..etc
Push ups
Front squats
REST 2-3 minutes
Then repeat, going backward, for time.
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
For the first workout, in six minutes, complete as many rounds/ reps as possible of an ascending ladder of push ups and single arm db front squats. Complete 3 push ups, then 3 front squats with light weights. Then 6 of each, then 9, etc. After the first 6 minutes, rest 2-3 minutes, then repeat exactly what you did, going backward, for time. So if in the first workout you made your way through 18 reps on push ups and front squats, then you did another 5 push ups, start with 5 push ups, then 18 squats and 18 push ups, then 15 of each, etc, descending, and for time.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 2-3 min