2020.09.28

DYNAMIC STRETCHING

WARM-UP

10cw/10ccw Fire Hydrant Circles (cw – clockwise, ccw – counterclockwise)

10m Spiderman Lunge Walk Series

• 10m Spiderman Lunge Walk
• 10m Spiderman Lunge Walk w/ Hamstring Floss
• 10m Spiderman Lunge Walk w/ Rotation Inward
• 10m Spiderman Lunge Walk w/ Rotation Outward

3R/3L Cossack Squat

DISCOVERY & STRENGTH

Tabata Sit-ups & Squat

Tabata – typically 8 Rounds of 20 seconds of work and 10 seconds of rest.

3 Rd Tabata – 3 Rounds of 20 seconds of work and 10 seconds of rest.

• 5 Squats @ 40%
  • 1min rest
  • 3 Rd Tabata Sit-up
  • 1min rest
• 5 Squats @ 50%
  • 1min rest
  • 3 Rd Tabata Sit-up
  • 1min rest
• 5 Squats @ 60%
  • 1min rest
  • 3 Rd Tabata Sit-up
  • 1min rest
• 5 Squats @ 75%
  • 2-3min rest
• 3 Squats @ 85%
  • 2-3min rest
• 1+ Squats @ 95% (only attempt confident reps)

WORKOUT

Find out how many Jumping Lunges you can do in 10 seconds. (JL10sMax)

Find out how many Lateral Burpees over Barbell you can do in 10 seconds. (LB10sMax)

8 Rounds of:

• 10 seconds Jumping Lunges
• 10 seconds Lateral Burpees over Barbell
• Rest 40 seconds

Jumping Lunges – get high enough between lunges that you’re able to straighten your legs through the jump. Don’t get less than half of your max (JL10sMax). If you do, you’re done.

Lateral Burpees over Barbell – two foot takeoff, two foot landing. Don’t get less than half of your max (LB10sMax). If you do, you’re done.

COOL DOWN

2 Rounds:

• 1 minute R / 1 minute L Couch Stretch
• 1 minute Straddle Stretch
• 1 minute R / 1 minute L Couch Stretch
• 1 minute Cobra Stretch
• 1 minute Child Pose
• 1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch