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