2020.07.29

DYNAMIC STRETCHING

WARM-UP

Pick an activity you can do for 20 minutes. Do the activity leisurely for 3-5 minutes.

WORKOUT

Do the activity for 20 minutes.

COOL DOWN

10 minutes stretching

2020.07.28

DYNAMIC STRETCHING

WARM-UP

10m (or 15yd) distance for each exercise:

Bear Crawl – forward
Bear Crawl – backward
Lateral Push-up Shuffle – right
Lateral Push-up Shuffle – left
Inchworm
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

STRENGTH

1 strict pull-up in the first minute
2 strict pull-up in the second minute
3 strict pull-up in the third minute
4 strict pull-up in the fourth minute

Then,…

3 sets of 5 strict pull-ups
Rest 2-3 minutes between sets

DISCOVERY

2 attempts to find fastest 400m time
Rest 2-3 minutes between attempts

Then,…

find 85% Perceived Effort (PE) time
take fastest 400m time and convert to seconds. Multiple that 400m number by 15% (or 0.15). Take 15% number and add it to your 400m time. This is your 85% PE time.
For example, 400m time is 1:30, which is 90 total seconds. Multiply that by 0.15 (90 x 0.15), which is 13.5. Round down (13), add to 90, which is 103. Convert to time to get 85% PE time, which is 1:43.

WORKOUT

2 Rounds:

400m Run (in under 85% PE time)
Max Kipping Pull-ups
1 min Bent Hollow Body Hold
Rest 2-3 minutes between rounds

The round does not count if the run is not completed within 85% PE time. Rest 2-3 minutes and re-start the round.

For Bent Hollow Body Hold, keep the lower back rounded and against the floor. Almost like holding the top of a crunch with feet elevated off the floor.

COOL DOWN

1 min Bent Hollow Body Hold

3min R / 3min L Foam Roll Calf Smash

2min R / 2 min L Foam Roll Lats & Serratus Anterior

1 min Bent Hollow Body Hold

2020.07.27

ACTIVE/DYNAMIC STRETCHING

WARM-UP

2 Rounds:

5 Frog/Tadpole Stretch
5 Unweighted Pancake Stretch* Reps
3R/3L Cossack Squat
5R/5L Bulgarian Split Squat
30sec Jump Rope (any style – single under, alternating singles, double unders)
5 Goblet Squats
5 Squat Jumps or Jump Squats

* If you’re unable to lean the torso in front of the hips, then elevate the hips on a pad, box, bench, or chair until the torso can lean in front of the hips. Be sure to anchor your heels and the object used to elevate the hips to prevent something slipping.

DISCOVERY

3 Rounds (Reverse Tabata):