2020.08.27

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

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Bent Knee Hollow Hold & Deadlift

Rest between deadlift sets should be about 3 minutes

• 5 reps @ 40%
  • 1 minute Bent Knee Hollow Hold
• 5 reps @ 50%
  • 1 minute Bent Knee Hollow Hold
• 5 reps @ 60%
  • 1 minute Bent Knee Hollow Hold
• 5 Reps @ 65%
• 5 Reps @ 75%
• 5+ reps @ 85% (only attempt confident reps)

WORKOUT

3 Attempts

Within 2 minutes:

• 400m Run
• Power Clean (with 35% of Deadlift max)

Rest 3 minutes between efforts

Complete as many reps as possible after the run and before the 2 minute time cap.

COOL DOWN

5 Jefferson Curls

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

1min Cobra Stretch

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose