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250109

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Warmup

1) General Warm-Up (3 minutes)

  • 1 minute: Jumping Jacks or High Knees
  • 1 minute: Bodyweight Squats
  • 1 minute: Arm Circles (forward/backward)

2) Mobility

  • :30 Thoracic Spine Rotations (on all fours)
  • :30 Hip Flexor Stretch (each side)


Aerobic Conditioning

1) EMOM 30 min

  • Minute 1 - :30 45# rubber plate floor push (or sled push)
  • Minute 2 - :30 Rotational KB Cleans (pick a challenging weight)
  • Minute 3 - :30 Filly Carry (pick a challenging weight)
  • Minute 4 - Rest


Cooldown

1) Active Recovery (3 minutes)

  • Slow-paced walking or light cycling to bring the heart rate down.
2) Static Stretching (7 minutes)

    • Hip Flexor Stretch: 1 minute per side
    • Chest Opener: 1 minute (use a doorway or band for assistance)
    • Hamstring Stretch: 1 minute per side (seated or standing)
    • Cat-Cow Stretch: 1 minute
    • Child's Pose: 1 minute
    • Wrist and Forearm Stretch: 30 seconds per side

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