Workout of the Day 12.01.2021




General Warmup

  • 60sec Jumping jacks @ easy pace

  • 30sec Object RDL's

  • 60sec High knees @ Moderate pace

  • 30sec Prone Y raises

  • 60sec Mountain climbers @ Hard pace

  • 15 sec rest between movements


Mobility

30sec each leg

  • Hamstring Stretch



Specific Warmup

3 Rounds

  • 5 Piked HSPU / Push-ups

  • 5/side Single leg/arm object RDL

Strength / Skill


10' E2MOM (5 Rounds)


Choose a basic body weight movement:

For example Burpees, Air Squat, Lunges,....


Then Perform: Max Reps in 60 seconds


Workout


For Time (15' TC)


21-15-9

  • Object Thruster (DB, KB,...)

  • Push-Ups


Rest 2 Minutes


21-15-9

  • Single Leg RDL

  • Pike HSPU / Object Overhead Press


Accessory / Cooldown

Rest 60 seconds between sets

  • 3x 60 secs Prone Angel


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