Rest

Rest

… or …

Pick an activity you can do for an hour.

Pick something different than last time.

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

Report what metrics you have available (i.e. minimum, maximum, average) for things like:

• heart rate
• elevation change
• speed
• temperature
• weather (sunny, rain, snow, wind, etc.)
• terrain (pavement, grass, gravel, etc.)

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

Band Pull Aparts & Bench Press

• 5 reps @ 40%
  • 25 Band Pull Aparts
• 5 reps @ 50%
  • 25 Band Pull Aparts
• 5 reps @ 60%
  • 25 Band Pull Aparts
• 20 reps @ 55% (only attempt confident reps)
  • 25 Band Pull Aparts

WORKOUT

5 Rounds for time of:

• 25 Double Unders (100 Single Unders)
• 5 Wall Walks
• 5 Strict Toes-to-Bar

On strict toes-to-bar, avoid the kip at the bottom of the movement (dead hang).

COOL DOWN

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