Workout of the Day 15.12.2020





General WarmUp

  • 1' Jumping jacks

  • 1' high knees

  • 1' butt kicks


Mobility

  • Quadruped lat stretch

60 seconds Total; switch after 30 secs

Specific WarmUp

2 sets

  • 7 Air Squats

  • 7 Burpees

  • 7 Squat T-spine rotations


Strength / Skill

5 Rounds

  • 5 Tempo DB/odd object Front Squats (3-1-1-1)

  • Superset: 10 Bent over Row


WorkOut

2 Rounds of the following sequence:

2' AMRAP

  • 20 High knees

  • max Glute Bridge march -(see link)

Rest 2'

2' AMRAP

  • 20 Glute Bridge march

  • Max High knees



Cooldown

3 sets of 30-45s per side

  • Copenhagen Plank (see link)



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