Rest

Rest

… or …

Pick an activity you can do for an hour.

Pick something different than last time.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• etc.

Report what metrics you have available (i.e. minimum, maximum, average) for things like:

• heart rate
• elevation change
• speed
• temperature
• weather (sunny, rain, snow, wind, etc.)
• terrain (pavement, grass, gravel, etc.)

DYNAMIC STRETCHING

WARM-UP

10m Upper Body Warm-up

• 10m Bear Crawl – forward
• 10m Bear Crawl – backward
• 5 Table Top Stretches (in place)
• 10m Lateral Push-up Shuffle – right
• 10m Lateral Push-up Shuffle – left
• 5-10 Crab Shoulder Rocks (in place)
• 10m Inchworm
• 3R/3L Thoracic Bridges (in place)
• 10m Table Top Walk – forward
• 10m Table Top Walk – backward

DISCOVERY & STRENGTH

Bench Press & Band Pull Aparts + PVC Angel Press

• 5 Bench Press @ 40%
  • 1min Rest
  • 12 Band Pull Aparts
  • 12 PVC Angel Press
  • 1min Rest
• 5 Bench Press @ 50%
  • 1min Rest
  • 12 Band Pull Aparts
  • 12 PVC Angel Press
  • 1min Rest
• 5 Bench Press @ 60%
  • 1min Rest
  • 12 Band Pull Aparts
  • 12 PVC Angel Press
  • 1min Rest
• 3 Bench Press @ 70%
  • 1min Rest
  • 12 Band Pull Aparts
  • 12 PVC Angel Press
  • 1min Rest
• 3 Bench Press @ 80%
  • 2-3min Rest
• 3+ Bench Press @ 90% (only attempt confident reps)

WORKOUT

As Many Rounds As Possible in 10 Minutes of:

• 20 Double Unders (30 single unders)
• 20 American Kettlebell Swings
• 20 Single Arm* Kettlebell Push Press

* Pick one side for the first round and then alternate sides with each round. For example, with odd number rounds use the right arm and the left arm for even number rounds.

For the Kettlebell – use a relatively “light” weight (1/4 or 25% of Bodyweight or less). For example, a 200 lb person would use around a 50 lb kettlebell.

COOL DOWN

1 minute R / 1 minute L Tricep Smach

1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

1 minute R / 1 minute L Couch Stretch

1 minute Straddle Stretch

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose