1.4.20

Home Workout Day #12


---ONLINE CLASS TONIGHT AT 7:30PM---

YOU WILL NEED THE FOLLOWING EQUIPMENT:

1) An Odd Object. This is literally anything you can move from the ground to over your head. Here are some ideas: dumbbells, kettlebells, bag of sand or dirt, backpack filled with books, cushion from the couch, big bottle of water, brick or stone from the garden.

2) Yoga mat or padding for your butt and knees.

3) Chair or bench/sofa that can support your bodyweight.


Warm Up

'Bring Sally Up'

Air Squats

Notes: Just for fun! Never done this one over a live stream.


Strength

Complete 6 Sets

10/10 Single leg RDL with an odd object

30 sec. Wall sit w/ odd object

Rest 1 min. between sets


Gymnastics

Amrap 5

3 Wall walks or pike on your couch

6 Shoulders taps

12 Inverted shrugs


Work

'Its a trap!'

Amrap 15

30 Double unders

20 Mountain climbers

10 Seated odd object OH press

Notes: You can scale double unders with 30 single unders or jumping jacks.


Flower (aka bring Sally up, by Moby): https://youtu.be/6A2V9Bu80J4

Single leg deadlift: https://youtu.be/ck1vraDasnE

Wall sit: https://youtu.be/j-8S3namHFE

Shoulder taps: https://youtu.be/ODInwin_FZs

Some perspective from Jocko Willink: https://youtu.be/IdTMDpizis8

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Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider