4/8/20 - Wedneday

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) Push Press 5x5

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

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

B) 3 Rounds For Time:

400m Run

40 KB Swings

20 Toes to Bar

Home Version:

A1) Single Arm DB Push Press 5x 5-7 each arm

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

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

B) 3 Rounds For Time:

400m Run

40 KB Swings or Air Squats

20 V-ups, Hollow Rocks or Abmat Situps

*Can’t run outside? Run in place with High Knees for equivalent of your usual 400m

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