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 & STRENGTH

Pull-ups & Side Plank Twists

Don’t scoff at the “easy” stuff. – It’ll bite ya in the end.

• 3-7 Angled (Ring) Rows
  • 10R/10L Side Plank Twists
• 8-12 Angled (Ring) Rows
  • 10R/10L Side Plank Twists
• 3-6 Parallel (Ring) Rows
  • 10R/10L Side Plank Twists
• 8-12 Parallel (Ring) Rows
  • 10R/10L Side Plank Twists
• 3-5 Pull-ups
  • 2-3min Rest
• 5+ Pull-ups

WORKOUT

3 Rounds, each for time, of:

• 100m Sprint
• 30 Double Unders
• 5R/5L Renegade Rows
• 30 Double Unders
• 100m Sprint

Rest up to 5 minutes. Rest long enough until you think you can beat your time from the previous round.

If you’re coasting, then you’re missing the point. – SPRINT!

COOL DOWN

5 Way Shoulder – using Iron Woody Bands

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

1 minute right / 1 minute left – Child Pose Lat 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 & STRENGTH

Sit-ups & Squat

• 5 Squats @ 40%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 5 Squats @ 50%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 5 Squats @ 60%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 20 Squats @ 55% (only attempt confident reps)

WORKOUT

8 Rounds of:

• 20sec Side-to-Side Step Shuffle
• 10sec Rest

COOL DOWN

2 Rounds:

• 1 minute R / 1 minute L Couch Stretch
• 1 minute Straddle Stretch
• 1 minute R / 1 minute L Couch Stretch
• 1 minute Cobra Stretch
• 1 minute Child Pose
• 1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

Rest