At home WOD
Warm Up
1 Min each
– 90°-90°-Drill
– D.Dog-Cobra
– Airsquat
– Jumping Jack
– Toes to heel Rocks
– Skater Squats
Movement prep I
20/20 x 2
– Explosive Hip Extensions / Backpack SDLHP
– Broad Jump !Controlled Landing!
WOD I
30/40 Interval, 4 Rounds
– Explosive Hip Extension into max Broad Jump
– Decksquat into 180° Jump
Movement prep II
20/10 x 3
– Scapula Pushup
– Hollow Rock
WOD II
– Explosive Pushup onto bench/step
– Russian Pushup
WOD III
10/20 x 10
– Single Leg Sprints / Skipp Jump
Running WOD
5 Min easy Jogging
5 Min dynamic Streching
3 Sets
– 9 Min Run (hard! Level 8 on a scale of 1 to 10)
– 3 Min recovery walk