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