Workout of the Day 17.02.2021



General Warmup


2 Rounds of

  • 30sec High Knees

  • 30sec Cossack Squats

  • 30sec Kneeling/elevated Push Ups

  • 30sec Step Ups

  • 30sec alt. V-Ups


10sec rest in between exercises



Mobility


  • bottom of a squat (2x 45 Sec) ellbows inside knees, pushing the knees outside

  • Ankle Mobility (link 1)




Strength


8' EMOM

ME 45 sec weighted Step ups (Backpack, DB, KB,...)


Workout

2x 4' EMOM


Minute 1: max Air Squats

Minute 2: max Push Ups

Minute 3: max Box Dips

Minute 4: max Flutter Kicks


rest 1' in between exercises


Core Accessory

3 Rounds

  • 10 Hollow Rocks

into

  • 10 Sec Hollow Hold

into

  • 10 Hollow Rocks

Cooldown

  • 60sec Cobra

  • 60sec/side Warrior (see link 2)



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