2020.08.03

DYNAMIC STRETCHING

WARM-UP

10cw/10ccw Fire Hydrant Circles (cw – clockwise, ccw – counterclockwise)

10m Spiderman Lunge Walk Series

• 10m Spiderman Lunge Walk
• 10m Spiderman Lunge Walk w/ Hamstring Floss
• 10m Spiderman Lunge Walk w/ Rotation Inward
• 10m Spiderman Lunge Walk w/ Rotation Outward

3R/3L Cossack Squat

DISCOVERY

1 minute (Abmat) Sit-ups

Rest 1 minute

1 minute (Abmat) Sit-ups

STRENGTH

Squats

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 5 reps @ 65%
• 20 reps @ 55%

WORKOUT

4 Rounds, each for time, of:

• 12 Dumbbell Thruster **
• 6R/6L Dumbbell Renegade Rows
• Rest until heart rate gets back down to 65% of Max Heart Rate**

Keep reps unbroken. If broken, then you’re done.

* Keep total dumbbell weight (i.e. 20R+20L=40 total) to 25% or less of Squat Max

** Max Heart Rate = 220 – Age

Information concerning Heart Rate

COOL DOWN

2 Rounds:

• 1 minute right Couch Stretch
• 1 minute left Cough Stretch
• 1 minute (banded) Pancake Stretch
• 1 minute Cobra w/ Straddle
• 1 minute Child Pose