2020.08.07

DYNAMIC STRETCHING

WARM-UP

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

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

STRENGTH

Bench Press

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 5 reps @ 65%
• 20 reps @ 55% (only confident can complete)

DISCOVERY

Front Lever Progression (rest 1-3 minutes between attempts)

• 5 Kipping Knees-to-Elbow
• 5 Strict Knees-to-Elbow
• 5 – 10 – 15 second Tuck Front Lever
• 5 – 10 – 15 second Bent Knee Front Lever
• 5 – 10 – 15 second Straddle Front Lever
• Front Lever Hold

“5 – 10 – 15” means one attempt at a 5 second hold, one attempt at a 10 second hold, and one attempt at a 15 second hold

WORKOUT

As Many Rounds As Possible in 10 minutes of:

• 10 Burpees Over the Bar
• 10 Push Press (w/50% of BW)
• 10R/10L Overhead Barbell Lunges (w/50% of BW)

It is only 10 minutes. Keep moving.

COOL DOWN

1minute R / 1minute L – Tricep Smash

1minute R / 1minute L – Lying Glute Stretch

1minute R / 1minute L – Child Pose Lat Stretch