Workout of the Day 28.01.21



General Warmup

Every 30 secs for 6'

  • Butt kicks (full time)

  • 7/7 single leg Glute bridge

  • 5-8 burpees


Mobility

  • Ballistic Leg Swings

1 round

  • 20 reps per leg

  • Front to back

  • Side to Side


Strength


4 SETS ON A 12:00 CLOCK...

  • 8/8 Single Arm DB Bent Over Row w/ Twist*

  • 8/8 Single Arm DB Arnold Press - see link 1


*As the DB comes up to torso, athlete rotates torso toward DB


Workout


16' EMOM

  • MIN 1 - :45 Single DB/KB Swings

  • MIN 2 - :45 Supermans

  • MIN 3 - :45 Cardio Choice (Burpees, Row, DU, Jumping Jacks,...)

  • MIN 4 - :45 Weighted Sit-Up

Cooldown

Tabata

  • Hollow body hold

  • Side Plank

Alternate between the two

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