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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE x 5 each
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 10 each
Glute Bridge with Band – https://www.youtube.com/watch?v=SF1z9obl3vM x 10
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA x 10 each
High plank shoulder taps – https://www.youtube.com/watch?v=BvFrwdb5nPE x 10 each
Conditioning –
3RFT –
20 box jumps
20 thrusters
20 MB sit ups
Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY
Thrusters (DB/KB/BB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Situps with a medball – https://www.youtube.com/watch?v=3rMHTzvdAJE
Three rounds for time of 20 box jumps, 20 thrusters and 20 MB sit ups. For the box jumps, prioritize the two foot take off so jump to stacked plates if necessary. The thrusters are light enough to where you only have to break once if necessary, through uncomfortable to keep moving.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lunge/half splits – https://www.youtube.com/watch?v=aQC-0COQkA8 x 1 min lunge each, 1 min half split, each