Rest

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
• 5 Bench Press @ 75%
• 3 Bench Press @ 85%
• 1+ Bench Press @ 95% (only attempt confident reps)

WORKOUT

4 Rounds, each for time, of:

• 30 Double Unders
• 5 Hang Squat Cleans (1/3 or 33% of Deadlift Max)
• 3 x 5m Bear Crawl Lines*
• 15 Pendlay Rows (1/3 or 33% of Deadlift Max)
• Rest until heart rate gets back to 65% of THR**

* 5m Bear Crawl Lines – Bear Crawl forward 5m, touch the mark with your hand, Bear Crawl backward 5m, and touch the starting mark with your foot. Down and back is one rep.

** Rest until heart rate gets back down to 65% of Target Heart Rate (THR). If your heart rate is not down to 65% of target heart rate within 3 minutes, then your done.

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