3/31/20 - Tuesday

Tier 1, 2, 3 and Competitor

Warmup:
200m Run, then 2 Rounds of:

10 Good Mornings

10 Shin Boxes

5 Perfect Stretch to Pigeon each side

10 Up Dog/Down Dogs

10 Kick to Toe Touch each side

10 Side Lunges each side

Finish with 1:00 in the Bottom of a Squat

A1) Backsquat 5x3

*Start at 70% and work up

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

B) 3 Rounds For Time:

400m Run

15 Burpees Over Bar

15 Hang Power Cleans

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) Tempo Goblet Squats (52X1) 5x 5-7 or Squat Therapy 5x10

*Work on squat position and technique

A2) DB/KB/Banded/Odd Object Rows 5x10

B) 3 Rounds For Time:

400m Run or Run in Place for 1:45-2:00

15 Burpees

15 Ballslams or DB Ground to OH

*No slamball or DB? Fill a bag and do Odd Object G2OH or do Broadjumps.

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