Workout of the Day 21.12.2020



General WarmUp


3 rounds

  • 30s Samson lunges

  • 30s Pause air squats


Mobility

  • pigeon stretch 30s/leg


Specific WarmUp


6' EMOM

Odd Minute

  • 5 Bent over trap-3 raises (Hold every rep for 3 seconds)

  • 5 glute bridge (Hold every rep for 3 seconds)


Even Minute

  • 20s/20s of Pistol practice

(Pistols / no hands-Pistols / hand grabbing foot-Pistol to table, couch, stable object)

  • Cossack Squats

Strength


10' EMOM

  • 4-6 Cossack squats per leg

You can add weight in Goblet position



Workout


3 rounds each for max reps


  • 90 seconds max Glute bridge march

  • 60 seconds max Step-ups

  • 30 seconds max Squats

Round 4: take the reps completed in round one and perform them for time.


CoolDown

  • Core Windshield wipers 3 x 6-10 per side


Rest as needed between sets

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