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

Side Plank Ladder – only progress if the plank variation is performed unbroken for a minute

• 1 minute Right / 1 minute Left – Elbow Knee Side Plank
• 1 minute Right / 1 minute Left – Elbow, Split Feet
• 1 minute Right / 1 minute Left – Elbow, Feet Stacked
• 1 minute Right / 1 minute Left – Elbow, Legs Apart
• 1 minute Right / 1 minute Left – Elbow, Feet suspended (TRX, Ring, etc.)

Side Plank Progressions

STRENGTH

Strict Pull-ups, Supine/Inverted Row, or Angled (Ring / Bar) Rows

• 1 reps
• 2 reps
• 3 reps
• 4 reps
• 5 reps
• 5 reps or more (only reps you know you’ll complete)

Keep the movement strict. Controlled.

If you’re able to do 20 reps of Angled (Ring / Bar) Rows in the last set, then it’s time to move to Supine/Inverted Rows.

WORKOUT

Inverted Ladder

10-9-8-7-6-5-4-3-2-1 Pendlay Rows (25-50% of Bodyweight)

1-2-3-4-5-6-7-8-9-10 Dips

Keep all reps within the round unbroken (i.e. round 4, all 7 pendlay rows unbroken, same for 4 dips)

If you’re not able to do dips (~100%BW), then push-ups (~75%BW)

If you’re not able to do push-ups, then angled push-ups with hands at standing knee height (~50%BW)

If you’re not able to do angled push-ups at knee height, then do angled push-ups with hands at standing waist height (~25%BW)

A little more info on Pendlay Rows

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 Chest/Bicep Stretch
• 1 Minute Right / 1 minute Left – Banded Rear Capsule Stretch
• 1 Minute Right / 1 minute Left – Banded Bully Stretch

DYNAMIC STRETCHING

WARM-UP

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

1 minute (Abmat) Sit-ups

Rest 1 minute

1 minute (Abmat) Sit-ups

STRENGTH

Squats

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 5 reps @ 65%
• 20 reps @ 55%

WORKOUT

4 Rounds, each for time, of:

• 12 Dumbbell Thruster **
• 6R/6L Dumbbell Renegade Rows
• Rest until heart rate gets back down to 65% of Max Heart Rate**

Keep reps unbroken. If broken, then you’re done.

* Keep total dumbbell weight (i.e. 20R+20L=40 total) to 25% or less of Squat Max

** Max Heart Rate = 220 – Age

Information concerning Heart Rate

COOL DOWN

2 Rounds:

• 1 minute right Couch Stretch
• 1 minute left Cough Stretch
• 1 minute (banded) Pancake Stretch
• 1 minute Cobra w/ Straddle
• 1 minute Child Pose

Rest