Pick an activity you can do for 20 minutes.

Examples.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• Jump Rope
• etc.

DYNAMIC STRETCHING

WARM-UP

Do the activity leisurely, talking pace, half speed, slow for 3-5 minutes.

Rest for a minute or two. Grab a drink.

WORKOUT

Do the activity for 20 minutes.

COOL DOWN

10 minutes stretching.

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 & Seated Russian Twists

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

• 3-7 Angled (Ring) Rows
  • 10R/10L Seated Russian Twists
• 8-12 Angled (Ring) Rows
  • 10R/10L Seated Russian Twists
• 3-6 Parallel (Ring) Rows
  • 10R/10L Seated Russian Twists
• 7-10 Parallel (Ring) Rows
  • 10R/10L Seated Russian Twists
• 1-2 Pull-ups
  • 2-3min Rest
• 3+ Pull-ups

WORKOUT

As Many Rounds As Possible in 5 minutes of:

7 Bent-over Rows (50% of Bodyweight in lifted weight)

7 Plank-to-Pike

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

Tabata Sit-ups & Squat

Tabata – typically 8 Rounds of 20 seconds of work and 10 seconds of rest.

3 Rd Tabata – 3 Rounds of 20 seconds of work and 10 seconds of rest.

• 5 Squats @ 40%
  • 1min rest
  • 3 Rd Tabata Sit-up
  • 1min rest
• 5 Squats @ 50%
  • 1min rest
  • 3 Rd Tabata Sit-up
  • 1min rest
• 5 Squats @ 60%
  • 1min rest
  • 3 Rd Tabata Sit-up
  • 1min rest
• 5 Squats @ 75%
  • 2-3min rest
• 3 Squats @ 85%
  • 2-3min rest
• 1+ Squats @ 95% (only attempt confident reps)

WORKOUT

Find out how many Jumping Lunges you can do in 10 seconds. (JL10sMax)

Find out how many Lateral Burpees over Barbell you can do in 10 seconds. (LB10sMax)

8 Rounds of:

• 10 seconds Jumping Lunges
• 10 seconds Lateral Burpees over Barbell
• Rest 40 seconds

Jumping Lunges – get high enough between lunges that you’re able to straighten your legs through the jump. Don’t get less than half of your max (JL10sMax). If you do, you’re done.

Lateral Burpees over Barbell – two foot takeoff, two foot landing. Don’t get less than half of your max (LB10sMax). If you do, you’re done.

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