Workout of the Day 17.11.2020

General WarmUp

2 Rounds

• 45 Sec High knees

• 25 Russian Twist

• 45 Sec High knees

• 25 Wall Push Ups (see Link)

• 45 Sec High knees

• 25 Air Squats

Mobility

3 Rounds

• 45 Sekunden Bottom of a squat hold

• 45 Sekunden Walking Hip Opener (see Link)

Strength / Skill

10' EMOM

Minute A

• 10-15 Cossack Squats Odd: 10-15 Reps: Cossak Squats (add some weight like a DB, KB, Backpack, box of water, ..) (see Link)

Minute B

• 5-7 Slow-motion PushUps (Down & up, 6 secs total)

WorkOut

"Fight Gone Bad - Lockdown Style"

For Max Reps

3 Rounds

1. Minute: Air Squats

2. Minute: Sit Ups

3. Minute: Push Ups

4. Minute: Box Step Ups

5. Minute: Down Ups

6. Minute: Rest

Skalierung: mit Zusatzgewicht

Cooldown

2 Rounds

• 45 sec per leg Hamstring Stretch on Back (see Link)