2020.08.13

DYNAMIC STRETCHING

WARM-UP

10m for each exercise

• Walking Hamstring Stretch
• Walking Quad Stretch
• Walking Figure 4 Stretch
• Frankenstein Walk
• Toe Touch Walk
• Reverse Walking Lunge
• Inchworm

DISCOVER

5 Rounds of 3R/3L Torture Twists

Hold for three seconds to each side

STRENGTH

Deadlift

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 5 reps @ 75%
• 3 reps @ 85%
• 1+ reps @ 95% (only attempt confident reps)

WORKOUT

250m Row (for time)

Tabata Russian Kettlebell Swings (for reps)

500m Row (for time)

Tabata Russian Kettlebell Swings (for reps)

250m Row (for time)

COOL DOWN

5 Jefferson Curls

• SLOW – 3-5sec down, 3-5sec up
• LIGHT weight or no weight

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose