10/20/20 - Tuesday

Indoor Class:

A1) Back Squat 3x5

*Start at 70% of 1RM BS and work up

A2) Box Jumps 5x3

B) 2 Rounds For Time:

40 Wallballs 20/14

30 Lunges w/ WB OH

20 Burpees

Outdoor Class:

A1) Back Squat 3x5

*Start at 70% of 1RM BS and work up

A2) Broad Jump + Jump For Height 5x3

B) 2 Rounds For Time:

40 Ball Slams

30 Lunges w/ SB OH

20 Burpees

T1- You pick the weight

T2- 30/20

T3 and Competitor- 40/30

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20