3/24/20 - Tuesday
Tier 1, 2, 3 and Competitor
A1) Front Squat 5x5
*Start at 60% and work up
A2) Pendlay, Landmine or DB/KB Rows 5x10
B) For Time:
21-15-9
Bar-Facing Burpee
Deadlifts
T1- You pick the weight
T2- 135/95
T3- 185/125
Competitor- 225/155
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:
21-15-9
Burpee Broad Jump 6'/4'
2x KB Swings (42-30-18)
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