Workout of the Day

Di. 11. Apr.

a) mobility 4min
1:00 each
sumo squat strech
cossack squats
down dog and seal
hip circles

b) warm up 5min
1 round
50 single unders
10 sit ups
10 air squats
20sec squat hold
50 single unders
10 sit ups
10 back squats (empty bar)
20sec back squat hold

c) back squat 15min
6 sets:
12-10-8-12-10-8

start at 50% and build from there.
rest 1-2 min between sets.

d) conditioning 15min
amrap 15min
60 double unders
30 wall balls 9/6
15 toes to bar

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