Petek 29.12.2017

1. Warm-up  

10x

Quad Stretch : https://www.youtube.com/watch?v=CZBKSOtyssM
Knee to Chest : https://www.youtube.com/watch?v=B5q48XoIW3c
Solider Kicks : https://www.youtube.com/watch?v=Kk-k92AtMxo
Side Lunge
Cradle Stretch: https://www.youtube.com/watch?v=ZX6zTQ3gqCc
Walking Samson
Walking Spidermans: https://www.youtube.com/watch?v=W50Jsyc80SA
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Burpees

3. Movement Prep

With Lighter Kettlebell

20 Kettlebell Deadlifts
10 Hip Hinges @ PVC
10 Russian Swings

REHEARSAL

1 Round

Performed with Lighter Weight

10 Calorie Bike
10 Russian Kettlebell Swings
no jump Burpees

1 Round

Performed with Workout Weight

5 Calorie Bike
5 Russian Kettlebell Swings
5 jump High Burpees

4. Met-Con “Freezer Burn” (TC16)

30-25-20-15-10

Calorie Row/Bike
Russian Kettlebell Swings (32/24kg)
Burpees