Home Workout #26

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Workout of the Day

“El Capitano”

Workout:

For Time
4 Rounds
20 Line Facing Hand Release Burpees
30 Lunges
40 Mountain Climber

Conditioning

Warm Up:

AMRAP10
10/10 Groiners
8 Squat Jumps
6 Cossack Squats
200m easy Run

Workout:

2 Sets
Shuttle Sprint Pyramide
10m hin und zurück
1x
2x
3x
4x
5x
4x
3x
2x
1x
- Rest 0:30 b/w Sprints -
- Rest 3:00 min b/w Sets -

Core Workout

Workout:

Part A:

10 Sets
10 Flutter Kicks
10 Scissor Kicks
5 Aligator Rolls
- Rest 30s -

Part B:

3 Sets
15s Front Scale (L)
15s Back Scale (L)
15s Front Scale (R)
15s Back Scale (R)

Mobility

2 Sets
10x Quadruped Thoracic Rotation (L)
10x Quadruped Thoracic Rotation (R)
1:00 min Frog
30s Thread the Needle (L)
30s Thread the Needle (R)
1:00 min Low Dragon (L)
1:00 min Low Dragon (R)