Warm Up
Bodyrock SPEED SETS
Rollout INTERVAL SETS
Scorpion Kick with Windshield Wiper SUPERSETS
7.5 Minute Hanging Ab Curl LADDER
Cool Down
Up Next in Block 3 - Woche 9
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Leg Workout 1 (DE)
Side Lying Warm Up
Iron Mike SPEED SETS
7.5 Minute 1-legged Box Squat LADDER
Side Lunge with Glute Hip Up SUPERSETS
Cossack Squat with Hip Circles SUPERSETSCool Down- Isometric Pigeon Stretch
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Back Lying to Kneeling (DE)
Warm Up- High Knee March
Stack 1
T-arm Reach
Knee & Hip Extension
Contra Crawl
F2B Out to Out
S ReachStack 2
Pull Overs
Windshield Wipers
Ipsi Crawl
F2B Out to In
Vertical TwistStack 3
Cross Body Draw
Figure 4
Lateral Crawl
S2S Reaching
Saxon TiltCool Down- Rolling
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Pushing Workout 1 (DE)
Warm Up
Bouncing Push Up SPEED SETS
Dynamic Push Up with T-Arm Crawl SUPERSETS
7.5 Minute Staggered Hands Military Press LADDER
7.5 Minute Wide and Close Grip Push Up LADERCool Down
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