Warm Up/ Dynamic Stretches/ Mobility/ Core – Three rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 8 each
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 6 each
Hip Rotations (kneeling) – https://www.youtube.com/watch?v=xqfhZuWq7TY x 4 each
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A x 2 each
Hollow Hold – https://www.youtube.com/watch?v=TyNsZtBS8C0 x :30
Superman (hold, armsoverhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x :30
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :30
Dual DB/kb Farmer carry – https://www.youtube.com/watch?v=MdL9RnR4nRE x :30
Conditioning –
6RFT –
1 min run/ bike/ jump rope/ etc
15 KBS
KB Swing (American) – https://www.youtube.com/watch?v=RBUFRj-nM9g
For time complete 1 min of cardio of your choice then 15 KBS with a moderate weight.
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 3 min