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
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