2020.10.13

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 & Windmills

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

• 6 Angled (Ring) Rows
  • 5R/5L Windmills
• 10 Angled (Ring) Rows
  • 5R/5L Windmills
• 5-6 Parallel (Ring) Rows
  • 5R/5L Windmills
• 8-10 Parallel (Ring) Rows
  • 5R/5L Windmills
• 3-4 Pull-ups
  • 2-3min Rest
• 8+ Pull-ups

WORKOUT

4 Rounds, each for reps, of:

• 30sec Max Burpees to a Target
• 30sec Max Alternating Dumbell Pendlay Rows
• 1min Rest

For the Burpees – set a Target that is 1-2 inches out of reach when you’re up on your toes. (Be honest.)

For the Alternating Dumbell Pendlay Rows – Try to pick a relatively “heavy” dumbbell weight. In the ballpark of 35-50% of bodyweight.

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