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..
Around the World on One Leg – https://www.youtube.com/watch?v=SXS0n1ZlV2E x :20 each way, each leg
Overhead Circles with band – https://www.youtube.com/watch?v=jcRCkVxGKi4 x :20 each way, each arm
Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk x :20 each way, each leg
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :20 hold
Superman (pulse/ hold, arms overhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x :20 hold
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :20 hold
Conditioning –
AMRAP20
40 jump rope revolutions
10 FSQ
20 twisting v-ups
10 KBS
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU
KB Swing (American) – https://www.youtube.com/watch?v=RBUFRj-nM9g
In 20 minutes, complete as many rounds/ reps as possible of 40 jump rope revolutions or jumping jacks, 10 front squats with light weights, 20 total twisting v-ups and 10 American KB swings with a heavier KB.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Forward Fold – https://www.youtube.com/watch?v=uBvXxCEsD7E x 2 min