2020.09.18

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

Prone Swimmers, Band Pull Aparts, & Bench Press

• 5 Bench Press @ 40%
  • 5 Prone Swimmers
  • 15 Band Pull Aparts
• 5 Bench Press @ 50%
  • 5 Prone Swimmers
  • 15 Band Pull Aparts
• 5 Bench Press @ 60%
  • 5 Prone Swimmers
  • 15 Band Pull Aparts
• 3 Bench Press @ 65%
• 3 Bench Press @ 75%
• 3+ Bench Press @ 85% (only attempt confident reps)

WORKOUT

Complete As Many Rounds As Possible in 10 minutes of:

• 1x R / 1x L Step Ups (20-24″ box)
• 1x Dips
• 1x Push Press Rest (use 50% of body weight)

1x – Do the same number of reps as it is rounds (i.e. 1st round, 1 rep; 2nd round, 2 reps; 3rd round, 3 reps; etc.)

COOL DOWN

1 minute R / 1 minute L Tricep Smach

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