Workout of the Day 22.02.2021

General Warmup

• 1' butt kicks

• 1' pike ups

• 1' high knees

• 10 sec transition time

Mobility

• 40-50s Seated Shoulder Extension (see link 1)

Specific Warmup

Tabata

• V-ups

• push-ups

• Hollow body roll to Superman

• Air Squats

Strength

6' EMOM

Alternate Between:

• 30-45s Reverse push up hold/reverse elbow plank - see link 2

• 30-45s Russian push up/push up

Workout

2 x 5' AMRAP

• 10 Flutter Kicks

• 5 Pike Push-ups / Push-ups

• 20 Lunges (weighted)

Rest 2 minutes between each AMRAP

Cooldown

3 Sets

• 5 Bent over Y

• 5 Bent over T

• 5 Bent over M

Hold every repetition of 5 seconds at peak contraction Use light loads, either water bottles or 1-2,5kg plates.