2020.08.18

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

10-9-8-7-6-5-4-3-2-1 (Perform on the both sides. i.e. 10R/10L)

• Windmills w/Kettlebell or Dumbbell
  • Take your time and keep moving from one side to the other.
  • Use the range of motion that maintains correct technique.
  • It’s a technical movement – do it right, not heavy.

STRENGTH

Pull-up

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

WORKOUT

Block: 3 Rounds within 2 minutes of:

• 10 Jumping Chest-to-Bar Pull-ups
• 5R/5L Walking Lunges

If you do not complete the 3 rounds within the 2 minute time cap, you’re done.

If you do complete 3 Rounds within 2 minutes, then…

• Rest 2 minutes
• and repeat

*** Do not do more than 3 “blocks” ***

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 Rear Capsule Stretch
• 1 Minute Right / 1 minute Left – Banded Bully Stretch

1 minute right / 1 minute left – Child Pose Lat Stretch