2020.09.22

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

Pull-up Variations

Don’t scoff at the “easy” stuff. – It’ll bite ya.

• up to 20 Angled (Ring) Rows
  • 5R/5L Lying Bent Leg Oblique Twists
• up to 20 Parallel (Ring) Rows
  • 5R/5L Lying Bent Leg Oblique Twists
• up to 20 Pull-ups
  • 5R/5L Lying Bent Leg Oblique Twists
• up to 20 L-Pull-ups
  • 5R/5L Lying Bent Leg Oblique Twists

Each variation of the pull-up gets progressively more difficult. If you’re unable to complete reps of the mentioned pull-up variation, then do reps of the previous variation. For example, I can do 7 reps of angled (ring) rows and I can not complete a rep of parallel (ring) row, then I go back to the angled (ring) row.

WORKOUT

5 Rounds For Time of:

• 30sec Handstand Hold
• 15 Jumping 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