DYNAMIC STRETCHING

WARM-UP

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

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

STRENGTH

Bench Press

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 5 reps @ 65%
• 20 reps @ 55% (only confident can complete)

DISCOVERY

Front Lever Progression (rest 1-3 minutes between attempts)

• 5 Kipping Knees-to-Elbow
• 5 Strict Knees-to-Elbow
• 5 – 10 – 15 second Tuck Front Lever
• 5 – 10 – 15 second Bent Knee Front Lever
• 5 – 10 – 15 second Straddle Front Lever
• Front Lever Hold

“5 – 10 – 15” means one attempt at a 5 second hold, one attempt at a 10 second hold, and one attempt at a 15 second hold

WORKOUT

As Many Rounds As Possible in 10 minutes of:

• 10 Burpees Over the Bar
• 10 Push Press (w/50% of BW)
• 10R/10L Overhead Barbell Lunges (w/50% of BW)

It is only 10 minutes. Keep moving.

COOL DOWN

1minute R / 1minute L – Tricep Smash

1minute R / 1minute L – Lying Glute Stretch

1minute R / 1minute L – Child Pose Lat Stretch

DYNAMIC STRETCHING

WARM-UP

10m Running Warm-up

• High Knee Skip
• Backward Butt-kick Skip
• Lateral Skip – right
• Lateral Skip – left
• Lateral Shuffle – right
• Lateral Shuffle – left
• Butt Kicks
• Carioca – right
• Carioca – left
• Fast Feet Carioca – right
• Fast Feet Carioca – left
• High Knee Run

2 Rounds of:

• 5 Extended Inchworm Walks
• 10 (KB) Romanian Deadlifts
• 5R/5L Single Leg Deadlift (KB/DB/etc)

DISCOVERY

2min or 400m Jog

Rest 1-2 minutes

1 mile Run

STRENGTH

Deadlift (rest 3 minute or less between sets)

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (only reps can confidently complete)

“3+” means three reps or more

WORKOUT

5 Rounds of:

• 3 Box Jumps (challenging height, step down, no rebound)
• 5 Power Clean (w/35-40% DL Max)
  • or, Power Snatches (w/30% DL Max)
• 20 Double Unders (50 single unders)
• 1 minute Bent Knee Hollow Hold
• 1 minute Rest

COOL DOWN

1min R / 1min L Glute SMR

1min R / 1min L Piriformis Stretch

1min R / 1min L Seated Hamstring Floss w/lacrosse ball

1min R / 1min L Hurdler Stretch

1min Cobra Hold

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.

COOL DOWN

10 minutes stretching