3/17/20 - Tuesday

Tier 1, 2, 3 and Competitor

A1) Backsquat 5x5

*Start at 60% and work up

A2) Pendlay, Landmine or DB/KB Rows 5x10

B) For Time:

10-9-8-7-6-5-4-3-2-1

Power Clean

Burpee Over Bar

Home Version:

A1) Goblet Squats 5x 10-15 or Air Squats 5x 20-25

*Work on squat technique

A2) DB/KB/Banded Rows 5x10

B) For Time:

10-9-8-7-6-5-4-3-2-1

KB Swing, Ball Slam or Jumping Squats

Burpees

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