08.04. Workout of the Day




WarmUp 2 Rounds for Quality 10m Forward Bear Crawl 20 SingleUnder 10m Backward bear crawl 20 Backward Singles 10m Forward Passthrough  Lunges 20 DoubleUnders 10m Backward lunges Mobility 10 Elbow to knee reach 10 Russian baby maker 10 Birddog
























Strength


3 Rounds - 18  min. Total


Work for about 40 to 45 Sec. each Round. Min 1: Plate Press Min 2: Bicycle Crunch  Min 3: Bumper Plate Squat Curl Min 4: Single Leg Bumper Plate Deadlift


Min 5: Bumper Plate Tricep Push Min 6: Flutter Kicks

























Workout


10' AMRAP "Yogi Bear" 21 Mountain Climber 15 m Bear Crawl 9 Hip Bridge Leg Extensions (hold 2 Sec)







Roadrunner: 3 X 9 Min Run @ 70-80% 3 Minute Walk between Sets


Cool Down

Walk 600m + perform 3 - 4 Static Stretches of the used muscles today. Stretch about 30 to 40 Sec each side:
















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