4/3/20 - 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) Deadlift 5x5

*Start at 60% and work up

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

B) For Time:

400m Run

21-15-9

Thrusters

Toes to Bar

400m Run

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) 5x 10 Single Leg DB/KB Deadlifts or 20 Good Mornings (banded or weighted)

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

B) For Time:

400m Run

21-15-9

DB Thrusters or (Air Squat + 2 Lunges)

V-Ups or Abmat Situps

400m Run

*Can't run outside? Run in place for equivalent of your average 400m pace.

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