Workout of the Day 21.04.



WarmUp 2 Rounds for Quality 20m High knees 20m Bum kicks 20m Straight leg bounds 20m Crossover drill














Mobility

10 - 15m Walking Lunge-Passthroughs 5/5 KB/DB/Bumper Plate controlled Press Up Lat Mobility Cycle 20m Bear Crawl







Strength

3 Rounds,

First for quality, then weight.

Rest about 30 Sec. between movements.

5 - 10 Strict Pullups / Ring rows/ Table Pullups / 5 - 10 Negative Pullups/DB Row 1 Minute Forearm Plank 10 - 15 Tricep Dips / DB/KB Skull crusher 10m Spiderman Crawl 10-15 KB/DB Halos






Workout


"Mr. Teddy Bear" 5 Rounds for Time EMOM 2 Burpees (Start with Burpees)

30m Bear Crawl 15 Box Jumps / 15 Tuck Jumps /15 Step Ups 10 Push-ups Roadrunner 200mrun @80% speed 45sec rest 400mrun @80% speed

45sec rest 600m run @80% speed 45sec rest 800m run @ 80% speed 45sec rest 600m run @80% speed 45sec rest 400m run @80% speed 45sec rest 200m run @80% speed


Cool Down


Walk

600m + perform 3 - 4 Static Stretches of the used muscles today.


Stretch about 30 to 40 Sec on each side:

Butterfly Hold









Wall Straddle








Hip flexor Hold







Spiderman lunge Hold







Squat Strech / Hold









Pigeon Hold








Couch Hold








Knee Hug Hold








Lying hamstring Hold








Ankle Stretch/Hold







Wrist Stretch/Hold








Wall Pec Stretch / Hold







Door frame Stretch / Hold






Underarm Stretch / Hold






Apley Stretch /Hold








McKenzie Stretch / Hold







Back Rack Stretch / Hold








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