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

DISCOVER

Reverse Tabata Knees-to-Elbows

STRENGTH

Bench Press

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

WORKOUT

15 minute time limit to complete:

• 400m Run
• 75 Push Press* w/50% of BW
• * run 200m each time you stop before completing the 75th rep

In the push press, the bar is either in the front rack or the overhead position. If the bar is not in one of those two positions, then it is considered a “stop” and you need to run 200m.

COOL DOWN

5 Way Shoulder Mobility