2020.07.31

DYNAMIC STRETCHING

WARM-UP

10m Upper Body Warm-up

• 10m Bear Crawl – forward
• 10m Bear Crawl – backward
• 10m Lateral Push-up Shuffle – right
• 10m Lateral Push-up Shuffle – left
• 10m Inchworm
• 5 Table Top Stretches
• 10m Table Top Walk – forward
• 10m Table Top Walk – backward

10m Running Warm-up

• High Knee Skip
• Backward Butt-kick Skip
• Lateral Skip – right
• Lateral Skip – left
• Lateral Shuffle – right
• Lateral Shuffle – left
• Butt Kicks
• Carioca – right
• Carioca – left
• Fast Feet Carioca – right
• Fast Feet Carioca – left
• High Knee Run

DISCOVERY

3 Round Reverse Tabata Jump Rope (10sec work, 20 sec rest)

2 Round Tabata Jump Rope (20sec work, 10sec rest)

2 Attempts at Max Double Unders

WORKOUT

4 Rounds, each for time:

• 50 Double Unders
• 15 Push-ups (unbroken*)
• 10 Strict Burpees
• “Rest” – Between round 1, 2, 3, complete
  • …Take your time, do it right
  • 15 Band Pull Aparts (Iron Woody Bands)
  • 15R/15L Dumbbell Seated Russian Twists
  • 15 Band Pull Aparts
  • …Start next round

* If less than 15 unbroken push-ups, then,…

• 13-14 push-ups, do 9 burpees
• 12 push-ups, do 8 burpees
• 10-11 push-ups, do 7 burpees
• 9 push-ups, do 6 burpees
• etc.

COOL DOWN

Doorway Pec Stretch or Floor Pec Stretch – 1min Right & 1min Left

Calf Mobility Series

• Barbell Tack&Floss Calf/Soleus Smash – 3min Right & 3min Left
• Calf Stretch w/band distraction – 1min Right & 1min Left