2020.09.15

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

Lying Bent Leg Oblique Twists & Pull-ups

• 5 Pull-ups @ 40%
  • 5R/5L Lying Bent Leg Oblique Twists
• 5 Pull-ups @ 50%
  • 5R/5L Lying Bent Leg Oblique Twists
• 5 Pull-ups @ 60%
  • 5R/5L Lying Bent Leg Oblique Twists
• 5 Pull-ups @ 75%
  • 5R/5L Lying Bent Leg Oblique Twists
• 3 Pull-ups @ 85%
  • 5R/5L Lying Bent Leg Oblique Twists
• 1+ reps @ 95%

WORKOUT

4 Rounds For Time of:

• 30 Double Unders or 50 Single Unders
• 20 American Kettlebell Swings
• 10 Kipping Pull-ups

COOL DOWN

5 Way Shoulder – using Iron Woody Bands

• 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