WarmUp 7-9' For Quality
200m Run 10 Sit ups 10 GTOH 20 Double Unders / 30 Sec Attempts Mobility 10 Elbow to knee reach
10 Russian baby maker
10 Birddog
Workout
"Errich...die faule Sau...!"
Part 1
For Time
Rookie 3 Rds - TC 15' Novice 4 Rds -TC 20' Ninja 5 Rds - TC 25 '
If you are a rookie, but want to know if you have it in you please be my guest.
If you are not sure about the Reps, please contact a coach.
Enjoy it and have fun...
3-5 Rounds
400m Run 50 Alt. DB/KB Snatches /GTOH 50 Sit-Ups Round 2: 40 reps of each Round 3: 30 reps of each Round 4: 20 reps of each Round 5: 10 reps of each Rest 2 Min
Part 2 (Optional)
"No worries bra, dis is gonna burn…"
10' EMOM: Min. 1) 50sec. Plank Min. 2) 15 TTB / extended knee raises / V-Ups
Road Runner
5 Minutes @80% 4 Minutes @50% 6 Minutes @80% 3 Minutes @50% 7 Minutes @80% 2 Minutes @50% 9 Minutes @80% 1 Minutes @50%
Cool Down
Walk
600m + perform 3 - 4 Static Stretches of the used muscles today.
Stretch about 30 to 40 Sec on each side:
Butterfly Hold
Wall Straddle
Hip flexor Hold
Spiderman lunge Hold
Squat Strech / Hold
Pigeon Hold
Couch Hold
Knee Hug Hold
Lying hamstring Hold
Ankle Stretch/Hold
Wrist Stretch/Hold
Wall Pec Stretch / Hold
Door frame Stretch / Hold
Underarm Stretch / Hold
Apley Stretch /Hold
McKenzie Stretch / Hold
Back Rack Stretch / Hold