Saturday TXT Body weight style!!

SATURDAY
0-20 Isolated Mobility, Compound Mobility, 
https://www.youtube.com/watch?v=UGftcCbuyc4

5 min Warm Up: Follow this video https://www.youtube.com/watch?v=Ks-lKvKQ8f4
2 rounds (2 min total) 15 sec on each exercise
Jump Rope
Jump Jack
Butt Kickers
High knees

Then dynamic stretch:  15 seconds of each
Alternating Reverse lunge
lunge with hand on ground and twist reaching one arm to the ceiling R
lunge with hand on ground and twist reaching one arm to the ceiling L
Squat hold with alternating shoulder twist in
Cross body toe touches
Lunge stance to hip circle R
Lunge stance to hip circle L
Arm swings
Little arm circles to big arm circles forward then backward


 20-30    Core Strength 10 MINUTE  AB workout
here is a full video of the workout complete with timer
 https://www.youtube.com/watch?v=1f8yoFFdkcY
1 time through
30 seconds on // 10 seconds rest

Crunches
Right side crunch
Left side crunch
Heel touches
Legs up hollow body ab hold
Russian Twist
Russian twist static lean back and hold
Slow mtn climber
Plank
Supine toe touch
Bicycle
Ceiling stomp (hip lift)
Legs up hollow body ab hold
Spider plank 
Plank


Arch Body Holds
4 rounds 1 min on 10 sec off


30-45 WOD
*THE SUBE* done body weight style
20MIN CUTOFF
GUIDELINES
X = cardio  BEG: 50 jump jack, INT: 75 jump rope, ADV: 25 DBL UNDER
WOD:
X
10 thrusters with pillow 
X
20 push ups 
X
30 squats  (with 3 sec pause at bottom)
X
40/40  bicycles 
X
25/25 Pillow SNATCH https://www.youtube.com/watch?v=9520DJiFmvE
X
40/40 bicycles 
X
30  squats with 3 sec pause at bottom
X
20 push ups 
X
10 thrusters with a pillow
X


COOL DOWN STRETCH:
https://www.youtube.com/watch?v=tXWh-dowiLg