2020.10.02

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
• 20 Bench Press @ 55% (only attempt confident reps)

WORKOUT

For time:

• 60m Bear Crawl
• 30 Hang Power Snatch – empty barbell
• 40m Bear Crawl
• 20 Hang Power Snatch – empty barbell
• 20m Bear Crawl
• 10 Hang Power Snatch – empty barbell

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