Home Workout #1

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Workout of the Day

Warm Up:

AMRAP6
6 Rocking Push Ups
6/6 Split Squats
6 Up + Downs
20s Plank Hold

Strength:

4 Sets
4 Strict Plank to Push Up + 4-8 Push Ups
8/8 Front Foot Elevated Split Squats
- Rest as needed b/w Sets -

4 Sets
6 Wide Push Ups
8 Cossack Squats
- Rest as needed b/w Sets -

Workout:

For Time
3-6-9-12-15-18-21
Burpees
Lunges x2

Conditioning

Warm Up:

CFFL Running Prep
into...
5 min easy Jog

Workout:

10 Rounds
1:00 min easy Run
1:00 min hard Run
- gleichmäßige pace beibehalten

Cool Down:

4 min easy Jog
- nose breathing only

Core Workout

Workout:

Part A:

For Time
2-4-6-8-10-8-6-4-2
V-Ups*
*15s Arch Hold after each Set

Part B:

6 Sets for Quality
12 Deadbug
24 Russian Twist

Mobility

Part A:

1:00 min Dragon (R)
1:00 min Lizard (R)
1:00 min Dragon (L)
1:00 min Lizard (L)

Part B:

3 Sets
15 Prone Snow Angels
0:30 Chest Stretch (R)
0:30 Chest Stretch (L)

Part C:

2 Sets
12x 90/90 Transition
6x Cobra to Down Dog