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.


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