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

Deadlift & Torture Twists

• 5 Deadlifts @ 40%
  • 1 min Rest
  • 5R/5L Torture Twists
  • 1 min Rest
• 5 Deadlifts @ 50%
  • 1 min Rest
  • 5R/5L Torture Twists
  • 1 min Rest
• 5 Deadlifts @ 60%
  • 1 min Rest
  • 5R/5L Torture Twists
  • 1 min Rest
• 20 Deadlifts @ 55% (only attempt confident reps)

WORKOUT

Attempt the following:

• Row 500m in 1:50 or less
  • Rest 1:00 (1 minute)
• Row 400m in 1:25 or less
  • Rest 0:50 (50 seconds)
• Row 300m in 1:05 or less
  • Rest 0:40 (40 seconds)
• Row 200m in 0:40 or less

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.

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 & Windmills

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

• 6 Angled (Ring) Rows
  • 5R/5L Windmills
• 10 Angled (Ring) Rows
  • 5R/5L Windmills
• 5-6 Parallel (Ring) Rows
  • 5R/5L Windmills
• 8-10 Parallel (Ring) Rows
  • 5R/5L Windmills
• 3-4 Pull-ups
  • 2-3min Rest
• 8+ Pull-ups

WORKOUT

4 Rounds, each for reps, of:

• 30sec Max Burpees to a Target
• 30sec Max Alternating Dumbell Pendlay Rows
• 1min Rest

For the Burpees – set a Target that is 1-2 inches out of reach when you’re up on your toes. (Be honest.)

For the Alternating Dumbell Pendlay Rows – Try to pick a relatively “heavy” dumbbell weight. In the ballpark of 35-50% of bodyweight.

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