3/20/20 - Friday

Mar 19

Tier 1, 2, 3 and Competitor

Warmup:

1:00 of Jump Rope

5x Perfect Stretch (each side)

5x 10 Good Mornings + 3 Toe Grabs each side

:45 of Jump Rope

20 Side Lunges

10 Scapular Pushups

20 Shoulder Taps

10 Up Dog/Down Dog

:30 of Jump Rope

20 Glute Bridges w/ 2 sec pause at top

20 Jump Squats

A1) 5x (3 Deadlifts + 5 RDLs)

*Start at 60% and work up

A2) HSPU or Pushups 5x 5-10

B) 5 Rounds For Time:

30 Double Unders or 50 Single Unders

20 KB Swings

10 Single Arm KB Thruster (5R/5L)

T1- You pick the weight

T2, T3 and Competitor- 53/35

Home Version:

A1) 5x 10 Single Leg DB/KB Deadlifts or 20 Good Mornings (banded or weighted)

A2) HSPU or Pushups 5x 5-10

B) 5 Rounds For Time:

30 Double Unders or 50 Single Unders

20 KB/DB Swings or Ballslams

10 Single Arm KB/DB Thruster (5R/5L) or Air Squats

*No jumprope? Do lateral hops

**No KB or Slamball? Do Mountain Climbers (20 each leg)

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

Cat/Cow x 20

Arnold Chua

3/21/20 - Saturday