5/1/20 - 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) Pause Deadlift 5x5

*Start at 60% and work up

**3 second pause at knee on the way up

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

B) 3 Rounds For Time:

400m Run

20 DB Hang Split Snatches (alternating)

20 Pistols or DB OH Lunges

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

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) 3 Rounds For Time:

400m Run

20 DB Hang Split Snatches (alternating)

20 Pistols or DB OH Lunges

*No DB? Do 20 Jumping Lunges then 20 side lunges

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