4/10/20 - Friday

Tier 1, 2, 3 and Competitor

Warmup:

50 Mountain Climbers

Perfect Stretch to Pigeon (5 each side)

15 Cat/Cows

40 Groiners

5 Good Mornings + 3, 2, 1 (Scapular, Regular, Dive Bomber Pushups) 5 Sets

10 T-Spine Rotations in Bottom of Squat (each side)

30 Opposite Knee/Opposite Elbow in Plank Position

Side Lunges (10 each side)

Lat Stretch on ground or barbell (:30 each side)

A) OH Squat 5x5

*Start at 60% of 1RM OH Squat and work up

B) E3MOM x 5

5 Burpees

10 DB Snatches 50/35

40 Double Unders or Single Unders

*Add 1 Burpee, 2 DB Snatches and 10 Double/Single Unders every round

Home Version:

A) Single Arm DB OH Squat 5x5 each arm or Tempo OH Squat with a pvc pipe/broomstick (42X1) 5x10

B) E3MOM x 5

5 Burpees

10 DB Snatches or Ballslams or Jumping Squats

40 Double Unders or Single Unders

*Add 1 Burpee, 2 DB Snatches and 10 Double/Single Unders every round

Mobility -

2 Rounds For Quality:

1:00 "Bonesaw" on each calf

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)