Workout of the Day 06.05.





WarmUp / Mobility

Run 400 - 600m and then perform 20 Jumping Jacks 10 Walking Knee Hugs 20 Mountain Climber 10 Armcircles (10 F + 10 Backwards) 20 Side steps 10 Passthrough Lunges  20 Air Squats 10 Backward Lunges 20 Legswings 10 Inchworms 20 Karaoke Runs If you have a pull up Bar perform 2 to 3  - Sets of 5 Scapula Pullups Practise the movements and get adjusted to your weight. For gals and guys with big Cohones go 1 - 15 and 15 - 1. So NOW... TURN UP THE VOLUME, and get ready for....


Workout

"Funky Cold Medina"





1-2-3-4-5-6-7-8-9-10

Pullups / Ring Rows / Table Pullups / DB/KB Renegade Row Medball / Slamball Slams / Pillow Straight into (optional): 10-9-8-7-6-5-4-3-2-1 American KBS / DBS / Burpees


Accessory

Try to hang for 3 Minutes Eg Pullup Bar / Ring Row Table 9 X 20 Seconds...


Road Runner


3x1500m


2 Minutes Rest between. Run as fast as possible.


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








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