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
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 10 each leg fwd/ back
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 10 each
Forward Fold Knee Straightens – https://www.youtube.com/watch?v=TsL2ZMHfnbw x 10 each
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 10 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 10 each
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU x 10
Conditioning –
AMRAP20
5 burpee broad jumps
10 single arm thrusters
15 v-ups
20 steps each leg farmer carry
In 20 minutes, complete as many rounds/ reps as possible of 5 burpee broad jumps (always chest to deck, but you may step or jump back and up), 10 each arm single arm thrusters with a light weight (start with weaker arm for 10 reps then switch), 15 v-ups and 20 dual arm farmer carries, taking 20 steps each leg.
Burpee broad jumps – https://www.youtube.com/watch?v=OqoC3VcxBq0&feature=youtu.be
Thrusters (DB/KB/BB, single or two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Weighted carry variations – https://www.youtube.com/watch?v=MdL9RnR4nRE
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching