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..
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :15 hold
Quadruped Knees to Elbows – https://www.youtube.com/watch?v=WtNv-2WM0n8 x 5 each
QP Shoulder Taps – https://www.youtube.com/watch?v=WtNv-2WM0n8 x 5 each
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :15 hold
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 5 each leading
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :15 hold
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each, :03 hold each
Hollow Body to Superman – https://www.youtube.com/watch?v=7AzwOgIPWBU x 5 each way
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each
Conditioning –
5RFT –
12 step ups
12 DB hang snatches
12 sit ups
Five rounds for time of 12 total step ups, alternating legs, holding two db’s in each hands, any way; then 12 alternating DB hang snatches with one moderate weight; then 12 sit ups.
Step ups with DB’s and KB’s – https://www.youtube.com/watch?v=eLna5gK8ww0
Snatch with DB (Hang) – https://www.youtube.com/watch?v=NnJYr6HSDz0
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Squat hold stretch – https://youtu.be/JboVNJyGQpw x 2-3 min