Workout of the Day 07.12.2020




General WarmUp


3 Rounds


10 Kang Squats (see Link 1)

8 Sit Ups

6 Push Ups

4 Burpees




Mobility


2 Rounds

  • 45 Sec Single Leg Forward fold (each leg) (see Link 2)

  • 45 Sec Twisted Cross (each Shoulder) (see Link 3)

  • 45 Sec Frog Sit



Strength / Skill


4 Rounds

  • 15 Biceps Curls (mit KB,DB, Gummiband,Wasserkasten, ...)

  • 15 Slowmotion Air Squats (5 Sec each Rep)



Workout


3' Max Effort

  • Burpees

1 Minute Rest


3' Max Effort

  • SitUps

1 Minute Rest


3' Max Effort

  • AirSquats


1 Minute Rest


3' Max Effort

  • Spiderman Planks (see Link 4)


Cool Down

3 Minutes

  • Saddle Pose

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