General WarmUp
2 Rounds
15 secs Rest between exercises
45 Sec Jogging on Spot
45 Sec Strecksprünge (see Link 1)
45 Sec Down Ups
Mobility:
2 Rounds
45 Sec each side half Saddle (see Link 2)
45 Sec each side Dragon Stretch (see Link 3)
Strength
4 Rounds
2' AMRAP
10 Sumo DL High Pull into max Effort Pistols/Pistols on Target/ Air Squats
45 Sec Rest after each set
Sumo DL high Pull with backpack (see Link 4)
falls kein Equipmennt vorhanden --> Good mornings
Workout
3 x 5' AMRAP between
1' Rest between each AMRAP
AMRAP A (5 Minutes)
10 Sit Ups
10 Down Ups
1' Rest
AMRAP B (5 Minutes)
Backpack Lunges
Backpack OH Squats
1' Rest
AMRAP C (5 Minutes)
Push Ups
Step Ups
Cooldown
10 Reps each side: World's greatest stretch