2020.08.06

DYNAMIC STRETCHING

WARM-UP

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

2 Rounds of:

• 5 Extended Inchworm Walks
• 10 (KB) Romanian Deadlifts
• 5R/5L Single Leg Deadlift (KB/DB/etc)

DISCOVERY

2min or 400m Jog

Rest 1-2 minutes

1 mile Run

STRENGTH

Deadlift (rest 3 minute or less between sets)

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (only reps can confidently complete)

“3+” means three reps or more

WORKOUT

5 Rounds of:

• 3 Box Jumps (challenging height, step down, no rebound)
• 5 Power Clean (w/35-40% DL Max)
  • or, Power Snatches (w/30% DL Max)
• 20 Double Unders (50 single unders)
• 1 minute Bent Knee Hollow Hold
• 1 minute Rest

COOL DOWN

1min R / 1min L Glute SMR

1min R / 1min L Piriformis Stretch

1min R / 1min L Seated Hamstring Floss w/lacrosse ball

1min R / 1min L Hurdler Stretch

1min Cobra Hold

1min Child Pose