Workout of the Day 24.02.2021



General WarmUp

  • 3' Jumping jacks

Every 30s:

  • 3/3 Single leg RDL jumps (see link)


Mobility

  • 5x per side: 10s Scorpion Hold


Specific WarmUp

  • 30s Reverse plank hold

  • 30s Push-up to Pike

  • 30s Bent over row

  • 30s Inch worms

Strength


4 sets

  • 30s Plank hold + 10x Renegade rows


1' rest in between sets


Workout


For Time (15' TC)


  • 150 lateral Hops

  • 80 Reverse Lunges

  • 100 Russian KBS / Odd Object Swings

  • 80 Front Squat / DB squat / Goblet Squat

  • 150 lateral Hops

Accessory


3 sets

  • 6-8 Pike walk ups, feet elevated (Link)

  • 2-4 Leg Lifts once in the last pike up (Link)


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