your daily work

21. Dez 20 – 10. Jan 21

X-MAS Quicky

Lass das Video laufen und battle dich mit unserem Fabrizio!

Heute schon einer gehabt? NEIN? Dann nimm das hier:

Warm up (3 Rds)

6 x Alligator Push up

6 x Cossak Squat

10 x Squats

8 x Plank walk up

3 Inchworm

Instep & Reach

Part I (5 Rds I 1Tds Rest I 4 Rds)

20 sec on / 10 sec off

split lunge knee to chest (R)

frog push-up to jump squat

split lunge knee to chest (L)

plank walk up

Part II (5 Rds)

20 sec on / 10 sec off

single leg kick back to chest (R)

single leg burpee (R) (sub normal burpees)

single leg kick back to chest (L)

single leg burpee (L) (sub normal burpees)

Part III (3 Rds)

20 sec on / 10 sec off

runner sprint to hold

defensive slide burpees

Part IV (5 min)

10 Rocks

4 Floor Angle e/s

Scorpion stretch

10 Floor Back extension