4/7/20 - Tuesday
Tier 1, 2, 3 and Competitor
Warmup:
1:00 in the Bottom of a Squat...
then 2 Rounds of:
10 Good Mornings
10 Shin Boxes
5 Perfect Stretch to Pigeon each side
10 Up Dog/Down Dogs
10 Side Lunges each side
A1) Front Squat 5x3
*Start at 70% and work up
A2) Pendlay, Landmine or DB/KB Rows 5x10
B) AMRAP 10
4, 8, 12, 16, 20...Climb the ladder
Chest to Bar Pullups, Pullups or Ring Rows
Burpees
Pistols or Lunges (can be weighted)
Home Version:
A1) Bulgarian Split Squats 5x 5-7 each leg
*Can be tempo (42X1) and weighted if you want
A2) DB/KB/Banded/Odd Object Rows 5x10
B) AMRAP 10
4, 8, 12, 16, 20...Climb the ladder
Mountain Climbers (each leg)
Burpees
Kossack Squats (Side Lunges)
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