Rest

… or …

Pick an activity you can do for an hour

• 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
• 10m Lateral Push-up Shuffle – right
• 10m Lateral Push-up Shuffle – left
• 10m Inchworm
• 5 Table Top Stretches
• 10m Table Top Walk – forward
• 10m Table Top Walk – backward

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

DISCOVERY

3 Round Reverse Tabata Jump Rope (10sec work, 20 sec rest)

2 Round Tabata Jump Rope (20sec work, 10sec rest)

2 Attempts at Max Double Unders

WORKOUT

4 Rounds, each for time:

• 50 Double Unders
• 15 Push-ups (unbroken*)
• 10 Strict Burpees
• “Rest” – Between round 1, 2, 3, complete
  • …Take your time, do it right
  • 15 Band Pull Aparts (Iron Woody Bands)
  • 15R/15L Dumbbell Seated Russian Twists
  • 15 Band Pull Aparts
  • …Start next round

* If less than 15 unbroken push-ups, then,…

• 13-14 push-ups, do 9 burpees
• 12 push-ups, do 8 burpees
• 10-11 push-ups, do 7 burpees
• 9 push-ups, do 6 burpees
• etc.

COOL DOWN

Doorway Pec Stretch or Floor Pec Stretch – 1min Right & 1min Left

Calf Mobility Series

• Barbell Tack&Floss Calf/Soleus Smash – 3min Right & 3min Left
• Calf Stretch w/band distraction – 1min Right & 1min Left

DYNAMIC STRETCHING

WARM-UP

2 Rounds:

• 10 Wall Hip Hinge with Dowel/PVC
• 10 Kettlebell Deadlifts
• 10 Russian Kettlebell Swings
• 10 Kipping Swings

DISCOVERY

Wrist/Forearm Stretching

5R/5L Wall Wrist Walk

5 Wall First Knuckle Push-ups

5R/5L Wall Wrist Rock (video shows floor, but use the wall)

5R/5L Wall Fingertip Walk (video shows floor, but use the wall)

Then,…

2 Attempts to PR 250m Row (rest 3 minutes between efforts)

• Find 85% Perceived Effort (PE) Row Time
• Convert row to seconds, then multiply total seconds by 15% (or 0.15). Add this number back to original row time.

STRENGTH

Deadlift

• 40% max for 5 reps *
• 50% max for 5 reps *
• 60% max for 5 reps *
• 65% max for 5 reps
• 75% max for 5 reps
• 85% max for 5 reps or more **

* To work on grip strength, try using Fat Gripz – simple, effective equipment.

** No failed reps. Only do a rep you’re 100% sure you will complete.

Refer to Wendler 5/3/1

WORKOUT

Death by* Knees to Elbows (K2E)

• 1 Knee-to-Elbow within the 1st minute
• 2 Knees-to-Elbows within the 2nd minute
• 3 Knees-to-Elbows within the 3rd minute
• …etc.
• Continue until reps can not be completed within the minute

Then,…

3 Rounds:

• 250m Row within 85% PE time
• 25 Russian Kettlebell Swings
• 2 minute Rest

COOL DOWN

1 minute Cobra Stretch

1 minute Child Pose Stretch

1 minute Right Lying or Seated Piriformis Stretch

1 minute Left Lying or Seated Piriformis Stretch

1 minute Cobra Stretch

1 minute Child Pose Stretch

1 minute Right Leg Seated Hamstring Stretch

1 minute Left Leg Seated Hamstring Stretch

1 minute Cobra Stretch

1 minute Child Pose Stretch