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

Wrist/Forearm Stretching

5R/5L Wall Wrist Walk

5 Wall First Knuckle Push-ups

5R/5L Wall Wrist Rock (video shows floor, but use the wall)

5R/5L Wall Fingertip Walk (video shows floor, but use the wall)

Then,…

• 30sec Bent-Arm Frog Balance
• 1min Rest
• 30sec Straight-Arm Frog Balance
• 1min Rest
• 30sec Tuck Planche

STRENGTH

Bench Press

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 5 reps @ 75%
• 3 reps @ 85%
• 1+ reps @ 95% (only attempt confident reps)

WORKOUT

On the Minute, For 15 Minutes, Complete:

• 7 Burpees
• 4 Knees-to-Elbows

If the Burpees and Knees-to-Elbows are not completed within the minute, then stop.

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

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

Bent Knee Hollow Hold & Deadlift

Rest between deadlift sets should be about 3 minutes

• 5 reps @ 40%
  • 1 minute Bent Knee Hollow Hold
• 5 reps @ 50%
  • 1 minute Bent Knee Hollow Hold
• 5 reps @ 60%
  • 1 minute Bent Knee Hollow Hold
• 5 Reps @ 65%
• 5 Reps @ 75%
• 5+ reps @ 85% (only attempt confident reps)

WORKOUT

3 Attempts

Within 2 minutes:

• 400m Run
• Power Clean (with 35% of Deadlift max)

Rest 3 minutes between efforts

Complete as many reps as possible after the run and before the 2 minute time cap.

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.

DYNAMIC STRETCHING

WARM-UP

Do the activity leisurely for 3-5 minutes.

WORKOUT

Do the activity for 20 minutes.

Suggestion: 20 minute Run with 5 push-ups at the top of each minute

COOL DOWN

10 minutes stretching.