4/24/20 - Friday

Tier 1, 2, 3 and Competitor

Warmup:

:30 of High Knees

5x Perfect Stretch (each side)

5x 10 Good Mornings + 3 Toe Grabs each side

:30 of Butt Kickers

20 Side Lunges

10 Scapular Pushups

20 Shoulder Taps

10 Up Dog/Down Dog

:30 of Jumping Jacks

20 Glute Bridges w/ 2 sec pause at top

20 Jump Squats

A1) OH Squat 5x7

*Start at 60% and work up

A2) HS Walk 5x25ft or HS Walk Practice or Wall Walks 5x3

B) E3MOM x 5

5 Power Snatches

7 Burpees Over Bar

9 Chest to Bar Pullups, Pullups or Ring Rows

*Add 1 rep of each exercise every round

T1- You pick the weight. Can use DBs.

T2- 75/55

T3- 95/65

Competitor- 115/75

Home Version:

A1) Single Arm DB OH Squat 5x7 or Tempo OH Squat with a pvc pipe/broomstick (53X1) 5x10

A2) HS Walk 5x25ft or HS Walk Practice or Wall Walks 5x3

B) E3MOM x 5

5 DB Snatches (each side)

7 Burpees Over DB

9 DB/Odd Object Bent Over Rows

*Add 1 rep of each exercise every round

**No DB? Do Broad Jumps, Burpees, V-Ups (add 2 reps each round)

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)

20 Cat/Cows