4/29/20 - Wednesday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

:30 of Shoulder Taps

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

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

:30 of Plank Up/Downs

10 Bird Dogs

10 I, Y, T's (laying down)

A1) 5x (3 Push Press + 2 Push Jerks)

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

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

B) For Time:

50 Wallballs

40 Chest to Bar Pullups, Pullups or Ring Rows

30 Thrusters

20 Chest to Bar Pullups, Pullups or Ring Rows

10 Hang Squat Snatches

T1- You pick the weight

T2- WB 20/14, BB 75/55

T3- WB 20/14, BB 95/65

Competitor- WB 20/14, BB 115/75

Home Version:

A1) 5x (3 Single Arm DB Push Press + 2 DB Push Jerk)

*No DB? Do Pushups or HSPU (any variation) 5x10

A2) 5x 10-15 Hollow Rocks + 10-15 Arch Ups (superman)

B) For Time:

50 Wallballs or DB/KB Goblet Squats or Jump Squats

40 DB Rows or Alternating Single Leg V-Ups

30 DB Thrusters or Jumping Lunges

20 DB Rows or Alternating Single Leg V-Ups

10 DB Hang Squat Snatches (5R/5L) or Double Burpees (2 Pushups)

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