2020.08.11

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

DISCOVER

3 Rounds of:

5 – 10 – 15 Side Plank Twists

“5 – 10 – 15” means 5 reps in the first round, 10 reps for the second round, and 15 reps for the 3 round.

Reps performed on the right and left side.

STRENGTH

Pull-up

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (only attempt confident reps)

WORKOUT

5 Rounds of:

• 30sec Sumo Deadlift High Pulls (1/3 BW)
• 30sec Push Press (1/3 BW)
• 30sec Rest

COOL DOWN

5 Way Shoulder

• 1 Minute Right / 1 minute Left – Banded Lat Stretch
• 1 Minute Right / 1 minute Left – Banded Overhead Tricep Stretch
• 1 Minute Right / 1 minute Left – Banded Chest/Bicep Stretch
• 1 Minute Right / 1 minute Left – Banded Rear Capsule Stretch
• 1 Minute Right / 1 minute Left – Banded Bully Stretch