Workout of the Day 16.11.2020




General WarmUp

7' AMRAP

  • 10 Reverse Lunges

  • 10 Sit Ups

  • 10 Scap Push Ups

  • 10 Knuckle Drag (5 each side) (see link 1)


Mobility

3 Rounds

  • 45 sec Russian Babymakers

  • 45 sec per side Open Book Stretch


Strength / Skill

10' EMOM

  • Max effort KB/DB/Backpack Thrusters (ohne Gewicht: Jumping Squats) (see link 2)

  • Wall Sit



WorkOut

17' AMRAP

  • 30 OHS with Backpack (see link3)

  • 1 Minute Plank Hold

  • 30 Russian Twist with Backpack ( see link 4)

  • 1 Minute Plank Hold

  • 30 Step ups with Backpack (see link 5)

  • 1 Minuten Plank Hold



Cooldown


2 Rounds

  • Couch 45 sec Couch stretch per leg

112 Ansichten

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