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
• 5 Deadlifts @ 65%
  • 2-3 min Rest
• 5 Deadlifts @ 75%
  • 2-3 min Rest
• 5+ Deadlifts @ 85% (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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7 Rounds

• 3 “High” Box Jumps*
• 10 “Heavy” Kettlebell Swings**
• 1 Max Broad Jump
• Rest 1-2 minutes

* Jump to a relatively “High” height, about 85% of a max height if you know what that is. For instance, if my max box jump height is 36 inches, then I’d jump to a height of 30 inches (36 x .85 = 30).

** If you only have one kettlebell, then do an american kettlebell swing to create a “heavier” situation. Otherwise, grab a heavy kettlebell and do a “heavy” russian kettlebell swing.

Notice the broad jump distance changes. What rounds did you jump further? What rounds did your jump distance go down?

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

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.

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Idea:

On the minute, for 20 minutes, of:

• 4 Burpees
• Step Ups

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-up Variations

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

• up to 20 Angled (Ring) Rows
  • 5R/5L Lying Bent Leg Oblique Twists
• up to 20 Parallel (Ring) Rows
  • 5R/5L Lying Bent Leg Oblique Twists
• up to 20 Pull-ups
  • 5R/5L Lying Bent Leg Oblique Twists
• up to 20 L-Pull-ups
  • 5R/5L Lying Bent Leg Oblique Twists

Each variation of the pull-up gets progressively more difficult. If you’re unable to complete reps of the mentioned pull-up variation, then do reps of the previous variation. For example, I can do 7 reps of angled (ring) rows and I can not complete a rep of parallel (ring) row, then I go back to the angled (ring) row.

WORKOUT

5 Rounds For Time of:

• 30sec Handstand Hold
• 15 Jumping Pull-ups

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