WarmUp
4 Rounds for Quality
5 Burpees 5 KB / DB Whatever Swings 5 Arch rocks / Arch hold Mobility 10/10 Hip flows 10 Samson Stretch 60 Sec Pigeon Hold (each side) 60 Sec Couch Stretch (each side) Strength
for Quality - not for time
15 min EMOM:
Min 1: Unbroken DB Deficit push ups / Pushups / Kneeling push ups Min 2: 10-15 Situps / V-ups / Hollow hold Min 3: 3-10 Unbroken strict pull ups / Eccentric pull ups / Table Pull ups / Ring Rows Min 4: Max Plank hold (forearm)
Min 5: Rest "Straight from the couch"
10-9-8-7-6-5-4-3-2-1 Reps For Time Burpees
Kettlebell / DB / Whatever Hang Snatch
Box Jumps / Step Ups / Tuck Jumps
Kettlebell / DB / Whatever Sumo Deadlift High-Pulls
8 Count BodyBuilder
Kettlebell / DB / Whatever Russian Swings RoadRunner 5 - 7 X 1000m Run @ 5km/ Pace Walk 200m between Sets
Cool Down
Walk
600m + perform 3 - 4 Static Stretches of the used muscles today.
Stretch about 30 to 40 Sec on each side:
Butterfly Hold
Wall Straddle
Hip flexor Hold
Spiderman lunge Hold
Squat Strech / Hold
Pigeon Hold
Couch Hold
Knee Hug Hold
Lying hamstring Hold
Ankle Stretch/Hold
Wrist Stretch/Hold
Wall Pec Stretch / Hold
Door frame Stretch / Hold
Underarm Stretch / Hold
Apley Stretch /Hold
McKenzie Stretch / Hold
Back Rack Stretch / Hold