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: Alternating Turkish Get-ups

COOL DOWN

10 minutes stretching.

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

DISCOVER

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

• Windmills w/Kettlebell or Dumbbell
  • 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 it right, not heavy.

STRENGTH

Pull-up

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

WORKOUT

Block: 3 Rounds within 2 minutes of:

• 10 Jumping Chest-to-Bar Pull-ups
• 5R/5L Walking Lunges

If you do not complete the 3 rounds within the 2 minute time cap, you’re done.

If you do complete 3 Rounds within 2 minutes, then…

• Rest 2 minutes
• and repeat

*** Do not do more than 3 “blocks” ***

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

DISCOVER

Sit-up Ladder (5 rep increments)

• i.e. 5 reps the first minute, 10 reps the second minute, 15 reps the third minute, etc.
• Continue until reps are not completed within the minute

STRENGTH

Squat

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 5 reps @ 65%
• 5 reps @ 75%
• 5+ reps @ 85% (only attempt confident reps)

WORKOUT

Two part workout. First workout – fewer reps, light barbell weight with more range of motion, “heavier” bodyweight movement. Second workout – more reps, heavier barbell weight with less range of motion, “lighter” bodyweight movement. Full recovery (rest 3-5 minutes) between workouts. Complete each workout as quickly as possible, with correct technique.

(A) 9-6-3 Rep Rounds, for time, of:

• Squat Cleans
• Dips
  • Perform 9 reps of each exercise the first round, then 6 reps, then 3.
  • Perform Squat Cleans with the less than the beginning warm-up weight for back squats (i.e. ~33% [1/3] of Estimated Back Squat Max)

Rest 3-5 minutes, then…

(B) 12-9-6 Rep Rounds, for time, of:

• Power Cleans
• Push-ups
  • Perform 12 reps of each exercise the first round, then 9 reps, then 6.
  • Perform Power Cleans with the beginning warm-up weight for back squats (i.e. 40% of Estimated Back Squat Max)

Now, if you really went hard in each workout, which one had the faster time?

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