The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.
Aerobic Exercise
Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.
Strength Training
The heart isn't the only muscle to benefit from regular exercise. Most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out.
Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy when a person's at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.
Flexibility Training
Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains.
Being flexible may also help improve a person's sports performance. Stretching after your workout will also help you improve your flexibility.
Warm Up
:30/ :30 Banded Hip
10 Air Squats
:30/ :30 Banded Shoulder
10 Ring Rows
:30/ :30 Banded Hamstring
10 KB Deadlifts
Skill
5 Max Sets
Strict Pullups (with band)
WOD
15 Min AMRAP
4 Wall Walks
8 Parallette Shoot Throughs (No dip + pushup)
12 Good Mornings (PVC)
