2020.10.09

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

Y-W-T Iso Holds & Bench Press

• 5 Bench Press @ 40%
  • 1min Rest
  • 20sec Y + 20sec W + 20sec T
  • 1min Rest
• 5 Bench Press @ 50%
  • 1min Rest
  • 20sec Y + 20sec W + 20sec T
  • 1min Rest
• 5 Bench Press @ 60%
  • 1min Rest
  • 20sec Y + 20sec W + 20sec T
  • 1min Rest
• 5 Bench Press @ 65%
  • 1min Rest
  • 20sec Y + 20sec W + 20sec T
  • 1min Rest
• 5 Bench Press @ 75%
  • 2-3min Rest
• 5+ Bench Press @ 85% (only attempt confident reps)

WORKOUT

TABATA Jumping Dips

“TABATA” – 8 Rounds, alternating between 20 seconds exercise and 10 seconds rest.

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