13.02.2021 Workout of the Day



General Warmup

Tabata I

  • Air Squats

  • Dead bugs

Tabata II

  • Bear walk

  • Jumping Jacks


Mobility


  • Ballistic Leg Swings

1 rounds

20 reps per leg

  • Front to back

  • Side to Side


Specific Warmup

3' AMRAP

  • 20s pike up hold

  • 5/5 frog glute bridge

  • 7/7 RDL + reach

  • 5-7 pike push-ups

Strength


5' EMOM

  • 6/leg DB Curtsy Squat + knee lift

Workout


“Jack”

20' AMRAP

  • 10 Push presses Odd Object

  • 10 Object Swing

  • 10 Box Step-up


Accessory

3 Rounds

  • 6/6 Superman Bird dog**

  • 6/6 Plank + knee drive**

**Hold every rep for 3-5 seconds

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