Core: Sets x 4 / 30 Sec Hold "Plank Complex"
- Hollow Rock Hold
- Side Plank
Note: each position should be held with a tight Isometric hold from the neck down . If you not shaking a little bit your not squeezing tight enough.
Dynamic Warm up: Reps x 20 / Sets x 1
- 3 way band pull apart
- Hamstring stretch w/ band
- SDHP x 10
- Dips x 10
- Plyo Lunge x 10 ( 5 each leg)
- Bike x 2 Min
Part B :
12 min EMOM ( every minute on the minute super set the following movements first min do 1 rep of each and then second min do 2 reps ect for 10 rounds . After you finish the specified reps rest until the clock hits 1 min the rest will get shorter and shorter)
- DB Thruster
- DB Swings
- Push up
10 Minutes stretching and or working on any injuries or exceptionally tight areas with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.