General WarmUp
2 Rounds for Quality
45 Sec Work - 15 Sec Rest for each exercise
Lunges
Tuck Jumps
Plank Hold
Air Squats
Sit Ups
Mobility
Shoulder Stretch 45sec/side (Link)
Frog Sit 45 sec
Good Mornings 45 sec
Strength / Skill
4 Rounds
10 Triceps Extension Push Ups (Link)
10 Elevated Hamstring Bridges left Leg (Link)
10 Elevated Hamstring Bridges right leg (Link)
WorkOut
BuyIn:
1' Plank Hold
7' AMRAP
10 alternating Box Step Up
10 Mountain Climber
10 Russian Twist
into:
1' Hollow Hold
7' AMRAP
10 Jumping Squats
10 Sit Ups
10 Box Dips
CashOut:
1' Superman Hold
(Für die Box kann auch ein Stuhl, Couch,... verwendet werden Rx: alles mit Zusatzgewicht)
Cooldown
Quad Stretch 40sec/side (Link)
Scorpion 40sec/side