Rest

… or …

Pick an activity you can do for an hour.

Pick something different than last time.

• 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
• 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

Prone Swimmers, Band Pull Aparts, & Bench Press

• 5 Bench Press @ 40%
  • 5 Prone Swimmers
  • 15 Band Pull Aparts
• 5 Bench Press @ 50%
  • 5 Prone Swimmers
  • 15 Band Pull Aparts
• 5 Bench Press @ 60%
  • 5 Prone Swimmers
  • 15 Band Pull Aparts
• 20 Bench Press @ 55% (only attempt confident reps)

WORKOUT

For time:

• 60m Bear Crawl
• 30 Hang Power Snatch – empty barbell
• 40m Bear Crawl
• 20 Hang Power Snatch – empty barbell
• 20m Bear Crawl
• 10 Hang Power Snatch – empty barbell

COOL DOWN

1 minute R / 1 minute L Tricep Smach

1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

1 minute R / 1 minute L Couch Stretch

1 minute Straddle Stretch

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose

DYNAMIC STRETCHING

WARM-UP

10m for each exercise

• Walking Hamstring Stretch
• Walking Quad Stretch
• Walking Figure 4 Stretch
• Frankenstein Walk
• Toe Touch Walk
• Reverse Walking Lunge
• Inchworm

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Support Hold Progressions & Deadlift

• 5 Deadlifts @ 40%
  • 1 min Rest
  • Max Hold Tuck Hold from Support
  • 1 min Rest
• 5 Deadlifts @ 50%
  • 1 min Rest
  • Max Hold Alternating Tuck Sit
  • 1 min Rest
• 5 Deadlifts @ 60%
  • 1 min Rest
  • Max Hold L-sit
  • 1 min Rest
• 3 Deadlifts @ 70%
  • 2-3 min Rest
• 3 Deadlifts @ 80%
  • 2-3 min Rest
• 3+ Deadlifts @ 90% (only attempt confident reps)

WORKOUT

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

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3 Rounds, each for time, of:

• 400 m Time Trial
• Rest 2-3 minutes

COOL DOWN

5 Jefferson Curls

• SLOW – 3-5sec down, 3-5sec hold, 3-5sec up
• LIGHT weight or no weight

1min Cobra Stretch

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose