2020.09.24

DYNAMIC STRETCHING

WARM-UP

10m for each exercise

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Support Hold Progressions & Deadlift

5 Deadlifts @ 40%
- 1 min Rest
- Max Hold Tuck Hold from Support
- 1 min Rest
5 Deadlifts @ 50%
- 1 min Rest
- Max Hold Alternating Tuck Sit
- 1 min Rest
5 Deadlifts @ 60%
- 1 min Rest
- Max Hold L-sit
- 1 min Rest
5 Deadlifts @ 65%
- 2-3 min Rest
5 Deadlifts @ 75%
- 2-3 min Rest
5+ Deadlifts @ 85% (only attempt confident reps)

WORKOUT

10m Running Warm-up

High Knee Skip
Backward Butt-kick Skip
Lateral Skip – right
Lateral Skip – left
Lateral Shuffle – right
Lateral Shuffle – left
Butt Kicks
Carioca – right
Carioca – left
Fast Feet Carioca – right
Fast Feet Carioca – left
High Knee Run

7 Rounds

3 “High” Box Jumps*
10 “Heavy” Kettlebell Swings**
1 Max Broad Jump
Rest 1-2 minutes

* Jump to a relatively “High” height, about 85% of a max height if you know what that is. For instance, if my max box jump height is 36 inches, then I’d jump to a height of 30 inches (36 x .85 = 30).

** If you only have one kettlebell, then do an american kettlebell swing to create a “heavier” situation. Otherwise, grab a heavy kettlebell and do a “heavy” russian kettlebell swing.

Notice the broad jump distance changes. What rounds did you jump further? What rounds did your jump distance go down?

COOL DOWN

5 Jefferson Curls