2020.09.11

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 & STRENGTH

Band Pull Aparts & Bench Press

• 5 reps @ 40%
  • 25 Band Pull Aparts
• 5 reps @ 50%
  • 25 Band Pull Aparts
• 5 reps @ 60%
  • 25 Band Pull Aparts
• 5 reps @ 65%
• 5 reps @ 75%
• 5+ reps @ 85% (only attempt confident reps)

WORKOUT

3 Rounds, each for time of:

• 45 Squats
• 15 Dips
• Rest 3 minutes or less

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