Home Workout #16

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Workout of the Day

Warm Up:

AMRAP8
10s Front Scale (R)
10s Front Scale (L)
10s Back Scale (R)
10s Back Scale (L)
10 Reverse Lunges
5 Burpees

Strength:

For Quality
5 Sets
3 Rolling Pistols (L)
3 Rolling Pistols (R)
2 Turkish Get Ups (L)
2 Turkish Get Ups (R)
15s L-Sit

Workout:

For Time
5 Rounds
1:30 Wall Sit
30 Weighted Lunges (+ Backpack etc.)
20 Burpees
10 Chair Dips

Conditioning

Warm Up:

CFFL Running Warm Up
into…
1000m easy Run

Workout:

5 Sets
600m Run
- 2:00 min Rest -

Cool Down:

5:00 min langsames Gehen - nur durch die Nase atmen
+
Mobility of the Day

Core Workout

Workout:

2 Sets
45s Alligator Rolls Arms Only
15s Rest
45s Straight Arm Glut Bridge (Left Leg)
15s Rest
45s Straight Arm Glute Bridge (Right Leg)
15s Rest
45s Alligator Rolls Legs Only
15s Rest
45s Shoulder Taps
1:15 min Rest

Mobility

2:00 min Pigeon Stretch (L)
2:00 min Pigeon Stretch (R)
1:30 Lizard (L)
1:30 Lizard (R)
1:00 Dragon (L)
1:00 Dragon (R)