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
• 3 Bench Press @ 65%
• 3 Bench Press @ 75%
• 3+ Bench Press @ 85% (only attempt confident reps)

WORKOUT

Complete As Many Rounds As Possible in 10 minutes of:

• 1x R / 1x L Step Ups (20-24″ box)
• 1x Dips
• 1x Push Press Rest (use 50% of body weight)

1x – Do the same number of reps as it is rounds (i.e. 1st round, 1 rep; 2nd round, 2 reps; 3rd round, 3 reps; etc.)

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

DYNAMIC STRETCHING

WARM-UP

10m for each exercise

• Walking Hamstring Stretch
• Walking Quad Stretch
• Walking Figure 4 Stretch
• Frankenstein Walk
• Toe Touch Walk
• Reverse Walking Lunge
• Inchworm

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Side Plank + Reverse Fly & Deadlift

Rest between deadlift sets should be about 3 minutes. For the side plank, on the elbow is more stable. Extended support arm is more challenging. No weight or light weight (i.e. 5lbs) for the reverse fly.

• 5 Deadlifts @ 40%
  • 1 min Rest
  • 10R/10L Side Plank + Reverse Fly
  • 1 min Rest
• 5 Deadlifts @ 50%
  • 1 min Rest
  • 10R/10L Side Plank + Reverse Fly
  • 1 min Rest
• 5 Deadlifts @ 60%
  • 1 min Rest
  • 10R/10L Side Plank + Reverse Fly
  • 1 min Rest
• 20 Deadlifts @ 55% (only attempt confident reps)

WORKOUT

“Randy”

For Time: 75 Snatches (75/45)

This workout is not just how fast you can move “light” weight. This is about using “light” weight, at high reps, to challenge your form/technique.

I say “light” weight because light weight done enough times continuously becomes taxing or “heavy.” Therefore, this workout is about quality, not quantity. You can do 75 snatches, but how well can you maintain form/technique when that “light” weight becomes “heavy.”

COOL DOWN

5 Jefferson Curls

• SLOW – 3-5sec down, 3-5sec hold, 3-5sec up
• LIGHT weight or no weight

1min Cobra Stretch

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose

Pick an activity you can do for 20 minutes.

Examples.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• Jump Rope
• etc.

DYNAMIC STRETCHING

WARM-UP

Do the activity leisurely, talking pace, half speed, slow for 3-5 minutes.

Rest for a minute or two. Grab a drink.

WORKOUT

Do the activity for 20 minutes.

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Idea:

Each minute on the minute, for 20 minutes, of:

• 5 Dumbbell Shoulder Press
• Row

Use a combined weight that is about a quarter (1/4) of body weight for the dumbbells. For example, a 200 lb person would use a combined weight of 50 lbs (or, about 25 lbs in each hand).

COOL DOWN

10 minutes stretching.