At home WOD
Warm Up
5 Min AMRAP
10x per exercise, 10x Jumping Jack after each ex.
– Samson Lunge
– Scorpion
– Scapula Rotation Pushup
Movement prep
20/10 Sec. Interval, 2 Rounds
– Lunge + T-Spine Rotation (L)
– Lunge + T-Spine Rotation (R)
– Toes to heel Rocks
WOD
All New Tabatas
(perform full 8 Sets per exercise)
(take 2-3 Min Rest between ex. if necessary)
– Cross Body Jacks
– Scissor Switch
– Skater Squats
– Lunge Clapping Drill
– Pushup + Donkey Kick to wall
– Sit outs
– Squat Walkoiut + Tabletop Reach
Cool Down
2 Min Mobility Flow per Side
– Samson Lunge + Spiderman Lunge + T-Spine Rotation
1 Min each
– Lat Stretch
– Hurdler Stretch
Running WOD
Warm Up
5-10m Min easy Jogging
3 Rounds
10x Jumping Jack
10x High Knees
10x Lunges
4 Sets
3.000m Run (@ ideal 10k pace)
400m Walk