4/28/20 - Tuesday

Tier 1, 2, 3 and Competitor

Warmup:

2 Rounds of:

10 Good Mornings

10 Bootstrap Squats

10 T-Spine Rotations in bottom of Squat

10 Shin Boxes

5 Perfect Stretch to Pigeon each side

10 Up Dog/Down Dogs

10 Side Lunges each side

A1) Backquat 5x7

*Start at 70% and work up

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

B) 4 Rounds For Time:

200m Run

12 HSPU or Pushups

9 Deadlifts

6 Burpees Over Bar

T1- You pick the weight

T2- 135/95

T3- 185/125

Competitor- 225/155

Home Version:

A1) Tempo Goblet Squats (52X1) 5x5-7 or Squat Therapy 5x10

*Work on squat position and technique

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

B) 4 Rounds For Time:

200m Run

12 HSPU or Pushups

9 Lunges (each leg)

6 Burpees

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