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

10-9-8-7-6-5-4-3-2-1 (Perform on both sides. i.e. 10R/10L)

• Side Plank Crunches
  • Take your time and keep moving from one side to the other.
  • Use the range of motion that maintains correct technique.
  • It’s a technical movement – do the reps the right way.
  • If technique can not be maintained, then stop.

STRENGTH

Pull-up Ladder

• 1 rep within minute 1
• 2 reps within minute 2
• 3 reps within minute 3
• etc.
• until reps are not completed within the minute

WORKOUT

For time:

• 1000m Row
• 100m Bear Crawl
• 20 Pull-ups

COOL DOWN

5 Way Shoulder

• 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

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

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

8 Rounds of:

• 30sec Sit-ups
• 30sec Cobra Stretch

STRENGTH

Squat

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (only attempt confident reps)

WORKOUT

3 Rounds of:

• 1min Wall Ball Shots (for reps)
• 1min Dumbbell Renegade Rows (for quality)
• 1min Rest

Try to keep moving throughout the minute of exercise. Rest is coming.

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