Home Workout #9

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Workout of the Day

Warm Up:

AMRAP4
10 Kang Squats
30s Plank
5 Burpees

Workout:

Part A:

AMRAP10
10 Single Leg RDL (opt. +Rucksack) R
10 Ground to Overhead + Rucksack
10 Single Leg RDL (opt. + Rucksack) L
10 Push ups

Part B:

Every 2:00 min for 16:00 min
12 Burpees
16 Lunges
Plank until next interval

Conditioning

Warm Up:

4 Rounds
200m Run
40 Mountain Climber
20 Lunges

Workout:

Lauf Pyramide
200m — 400m — 600m — 800m — 1000m — 800m — 600m — 400m — 200m
- Rest 1:00 min b/w Sets -

Core Workout

Workout:

2 Sets
2:00 min max Alligator Rolls
1:00 min Rest
2:00 min max Arch Rocks
1:00 min Rest
2:00 min max Side Plank Rotations
1:00 min Rest

Mobility

Part A:

3 Sets
5 Active Pigeon (R)
5 Active Pigeon (L)
5 Quadruped Leg Abduction (R)
5 Quadruped Leg Abduction (L)
10 Cossack Squats

Part B:

2 Sets
1:30 Couch Stretch (R)
1:30 Couch Stretch (L)

Part C:

On a 5:00 min Clock
90/90 Breathing
- 6s in
- 4s hold
- 6s in
- 4s hold