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Core / Mobility

00.00-03.00

  • Cardio - moderat intensity


03.00-04.00

  • Walking burpees05.


00-08.00 AMRAP

  • 5 Squat to bottom 5 pulses

  • 5 Good morning 5 pulses

  • 5 Plank to pike 5 pulses


08.00-12.00 AMRAP

  • 3+3 (On side) lying arm rotation

  • 3+3 (On back) Alt. lying leg rotation

  • 10 Kneeling lats stretch pulses


13.00-18.00 AMRAP

  • 5 Seated quads 3 sec hold

  • 2+2 Seated calves 10 sec hold

  • 3+3 Worlds greatest stretch


18.00-23.00 AMRAP

  • 2+2 Int. hip rot. 5 pulses

  • 2+2 Pigeon stretch 5 pulses

  • 10 Alt. Side to side straddle squat


24.00-40.00 AMRAP CORE

  • 30-60 sec Hanging hollow hold

  • 2+2 DB/KB Turkisch get up

  • 20 Alt. V-ups

  • 20 Plank alt. leglift

  • 1 min rest