2020.09.29

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-ups & Seated Russian Twists

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

• 3-7 Angled (Ring) Rows
  • 10R/10L Seated Russian Twists
• 8-12 Angled (Ring) Rows
  • 10R/10L Seated Russian Twists
• 3-6 Parallel (Ring) Rows
  • 10R/10L Seated Russian Twists
• 7-10 Parallel (Ring) Rows
  • 10R/10L Seated Russian Twists
• 1-2 Pull-ups
  • 2-3min Rest
• 3+ Pull-ups

WORKOUT

As Many Rounds As Possible in 5 minutes of:

7 Bent-over Rows (50% of Bodyweight in lifted weight)

7 Plank-to-Pike

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