2020.08.28

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

Wrist/Forearm Stretching

5R/5L Wall Wrist Walk

5 Wall First Knuckle Push-ups

5R/5L Wall Wrist Rock (video shows floor, but use the wall)

5R/5L Wall Fingertip Walk (video shows floor, but use the wall)

Then,…

• 30sec Bent-Arm Frog Balance
• 1min Rest
• 30sec Straight-Arm Frog Balance
• 1min Rest
• 30sec Tuck Planche

STRENGTH

Bench Press

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

WORKOUT

On the Minute, For 15 Minutes, Complete:

• 7 Burpees
• 4 Knees-to-Elbows

If the Burpees and Knees-to-Elbows are not completed within the minute, then stop.

COOL DOWN

1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

1 minute R / 1 minute L Couch Stretch

1 minute Straddle Stretch

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose