24.03.2020 Workout of the Day




WarmUp


7:30 min Stationary  Run / Run ➡ Every 2:30rd min:

9 Russian DB/KB swings - light 6 InchWorms

3 PushUps

Mobility


40 - 60 Sec Dead Hang Pull Up Bar / Table Hang

10 Walking Lunge PVC/Broomstick Passthroughs

90 Sec. PVC/Broomstick Shoulder opener

60-90 Sec Wristflow

60 - 90 Sec. Ankle Mobility



Workout

"Playdate"


⛔ No breaking between movements


5 Rounds

ME PushUps / kneeling PushUps 100 DU

ME DB Bent over Row / Standing Bent Over Row L/R


Rest 2 Minutes between Rounds


Start with your weaker side first- then match the reps with your stronger side. This will start to become nasty... don't worry... ☺

















Accessory


Perform Wall Sit Hold until your glutes scream: "Let me die..."  🍑💥


Wall Sit Hold for 15 Sec

10 Sec. Rest

➡ Repeat











Cool Down


Lower Back Stretch Shoulder Stretch Quad Stretch Calf Stretch

Roadrunner


1krun 50% speed

500mwalking


1krun 80% speed

500mwalking


1krun 50% speed

500mwalking


1krun 80% speed

500mwalking


1krun 50% speed

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