2 Rounds of…
Lunge to Thoracic Opener x5 side
Up Dog to Down Dog x5
Russian Baby Maker x5
Make sure to watch and practice this movement before using weight. This is great for our shoulders, legs and core.
*This movement can be performed with no weight, KB, KB, or even a shoe. Think of this movement as a robotic movement. One piece moves at a time.
5 Barbell Rows (Use a barbell, DB, KB, PVC Pipe)
10 Push-Ups (Regular Push ups, Knee Push-Ups, Incline Push-Ups)
15 Air Squats (Regular Air Squats below Parallel, Squat to sitting position-box, bench, box step or jumps to a comfortable height, step ups to plates)
12-Minute EMOM of:
6 Way Raise x 45 Seconds
Bicep Curls x 45 Seconds
Tricep Extension x 45 Seconds
Reverse Flyes x 45 Seconds
All these movements should be relatively light in weight. Focus on quality of movement over speed. For movements 1 and 6 I used 2.5lb plates, for movement 2 I used about 25/30 lbs total, and movement 3 I used a 25lb DB.