General Warmup
5' EMOM @increasing intensity + nose breathing
10-15 Burpees
Anzahl bleibt gleich, nur Intensität sollte gesteigert werden
Activation
2 sets
6-10 Single leg glute bridge or hip thrust
Specific Warmup
4' AMRAP
5/5 Single arm Strict press
20s Squat hold
5 Jumping air squats
Strength
E90secOM (7 Rounds)
5 Tempo weighted squats @ 5sec down
+ 20s Seated pike up hold
Squats can be front or Back depending on what athletes have at home.
Workout
For time (13' TC)
5 rounds
10 Object Ground to Overhead
15 Burpees
30 Jumping Jacks
Cooldown
Core Work
3 sets
30s/side Side plank
5/5 Dead Bug
20 Mountain Climbers