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

Lying Bent Leg Oblique Twists & Pull-ups

• 5 Pull-ups @ 40%
  • 5R/5L Lying Bent Leg Oblique Twists
• 5 Pull-ups @ 50%
  • 5R/5L Lying Bent Leg Oblique Twists
• 5 Pull-ups @ 60%
  • 5R/5L Lying Bent Leg Oblique Twists
• 5 Pull-ups @ 75%
  • 5R/5L Lying Bent Leg Oblique Twists
• 3 Pull-ups @ 85%
  • 5R/5L Lying Bent Leg Oblique Twists
• 1+ reps @ 95%

WORKOUT

4 Rounds For Time of:

• 30 Double Unders or 50 Single Unders
• 20 American Kettlebell Swings
• 10 Kipping Pull-ups

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

DYNAMIC STRETCHING

WARM-UP

10cw/10ccw Fire Hydrant Circles (cw – clockwise, ccw – counterclockwise)

10m Spiderman Lunge Walk Series

• 10m Spiderman Lunge Walk
• 10m Spiderman Lunge Walk w/ Hamstring Floss
• 10m Spiderman Lunge Walk w/ Rotation Inward
• 10m Spiderman Lunge Walk w/ Rotation Outward

3R/3L Cossack Squat

DISCOVERY & STRENGTH

Sit-ups & Squat

• 5 Squats @ 40%
  • 1min rest
  • 2min Sit-up
  • 1min rest
• 5 Squats @ 50%
  • 2-3min rest
• 5 Squats @ 60%
  • 1min rest
  • 2min Sit-up
  • 1min rest
• 5 Squats @ 65%
  • 2-3min rest
• 5 Squats @ 75%
  • 2-3min rest
• 5 Squats @ 85% (only attempt confident reps)

WORKOUT

10m Running Warm-up

• High Knee Skip
• Backward Butt-kick Skip
• Lateral Skip – right
• Lateral Skip – left
• Lateral Shuffle – right
• Lateral Shuffle – left
• Butt Kicks
• Carioca – right
• Carioca – left
• Fast Feet Carioca – right
• Fast Feet Carioca – left
• High Knee Run

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Continue as long as possible, of:

• In under 2 minutes, complete:
  • 400m Run
  • 10x Air Squats
• Rest 3-5 minutes (full recovery)

“10x Air Squats” means 10 squats in Round 1, 20 squats in round 2, etc.

If a fast 400m Run/Sprint is slower than 1 minute 30 seconds (1:30), then consider a shorter distance like 350m or 300m. The idea is to find a distance where your fast 400m Run/Sprint is between a 1:00-1:20.

For example, if your Run/Sprint is 1:40 (or 100 seconds), then it takes you 25 seconds to run 100m. Choosing to run 300m would mean it takes you 1:15 (100-25 = 75sec), which then puts your finish time between 1:00-1:20.

COOL DOWN

2 Rounds:

• 1 minute R / 1 minute L Couch Stretch
• 1 minute Straddle Stretch
• 1 minute R / 1 minute L Couch Stretch
• 1 minute Cobra Stretch
• 1 minute Child Pose
• 1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

Rest