Workout of the Day 10.02.2021

General Warmup

6 minutes of E30sOM

1. Butt kicks (full time)

2. 7/7 single leg Glute bridge

3. 10 Air squats

Activation

2 sets

• 8 RDL with reach

• 5-8 Side plank leg raise/side

Specific Warmup

1 Round

• 30 seconds hold in a deep Squat

• 5/5 Cossack squats

Strength

6' EMOM

• 3 Tempo weighted squats @ 4sec

• + 20 jumping quarter squats

Workout

For Time (TC: 21 min)

30-25-20-15-10

• Object swing

• Object facing burpees

Rest 1 minute between each set

Accessory

Core Work

• 3x 10 per side Single arm Surrender Lunges (suitcase style, as heavy as possible) - see link