2020.08.25

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

DISCOVERY

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

• Side Plank Crunches
  • 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 the reps the right way.
  • If technique can not be maintained, then stop.

STRENGTH

Pull-up Ladder

• 1 rep within minute 1
• 2 reps within minute 2
• 3 reps within minute 3
• etc.
• until reps are not completed within the minute

WORKOUT

For time:

• 1000m Row
• 100m Bear Crawl
• 20 Pull-ups

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