4/1/20 - Wednesday

Mar 31

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

:30 of Jumping Jacks

3 Samson Stretches each side (Reverse Lunge, reach up and lean back)

5x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)

:30 of Mountain Climbers

10 Steps Forward Bear Crawl

10 Steps of Backward Bear Crawl

A1) Shoulder Press 5x5

*Start at 60% of 1RM Shoulder Press and work up

A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x5

B) AMRAP 10

30 Double Unders or 60 Single Unders

20/15 Calorie Row or Assault Bike

10 HSPU, Piked HSPU w/ Feet on Box or Pushups

Home Version:

A1) Seated Single Arm DB Strict Press 5x 5-7 each arm

*No DB? DO 5x Max Effort HS Hold or Piked HS Hold

A2) 5x (20 Shoulder Taps + 1:00 Plank (forearms)

B) AMRAP 10

30 Double Unders of 60 Single Unders

20 Groiners + 20 Mountain Climbers

10 HSPU, Piked HSPU w/ Feet on Box or Pushups

*No Rope? Do jumping double hip taps.

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua

4/1/20 - 8am Zoom Recording