Home Workout #15

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Workout of the Day

Warm Up:

AMRAP12
3 Wall Walks
5 Dive Bomb Push Ups
7 Side Plank Hip Raises + 20s Hold (L)
7 Side Plank Hip Raises + 20s Hold (R)
35 Single / Double Unders

Workout:

7 Sets for max reps
Min 0-1:
20 Leg Lifts Over Object
into…
max reps Double Unders
Min 1-2:
15 Leg Lifts
into…
max reps Lateral Jump Over Object
Min 2-3:
Rest

Conditioning

Warm Up:

3 Rounds for Quality
10/10 Split Squats
40s Squat Hold
30 Mountain Climber

Workout:

3 Rounds for Time
800m Run
40 Squats
20 Up-Downs

Core Workout

Workout:

EMOM8
1. Glute Bridges
2. 30/30s Side Plank
- Rest 2:00 min -
EMOM4
15 Supermans + max Sit ups

Mobility

For Quality
1:00 min Rocking Push Ups
30s Quadruped Hip Abduction (L)
30s Quadruped Hip Abduction (R)
20s Chest Stretch (L)
20s Chest Stretch (R)
20s Shoulder Flexion Stretch
30s Low Dragon (L)
30s Low Dragon (R)
30s Squat Hold + Heel Lift
30s Wall Supported Hamstring Stretch

 
Joshua WichtrupKommentieren