Workout of the Day 04.12.2020



General WarmUp


4' EMOM


Minute A

  • Lateral Speed Skater Hops

Minute B

  • 1 Burpee every 3, 5, 7 secs

Mobility


90 secs per side

  • Hamstring Stretch


Specific WarmUp


2 Rounds

  • 5 Airplanes per side

  • 7 Paused Bulgarian SplitSquats / Lunges per side

  • 9 prone angels



Strength / Skill


Tabata (8 Rounds: 20 secs On / 10 secs Off)

  • V-Ups / Tuck-ups / SitUps

  • AirSquats

Tabata (8 Rounds: 20 secs On / 10 secs Off)

  • PushUps

  • Handstand-Hold / Handstand-Hold on Box


WorkOut


2x 8' AMRAP


Rest 2' between each AMRAP

  • 20 / 20 Single Leg Toe Touches (see link)

  • 20 Pistols / Pistols on Target

  • 40 DB/KB/odd object Push-press

  • 20 Step-ups



Cooldown

  • 10 McKenzie press ups 10

Hold the top of the 10th rep for 10 seconds

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