5/20/20 - 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) Shoulder Press 5x5
*Start at 60% and work up
A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x5
B) Complete the Following:
AMRAP 4
6 Burpees
9 Toes to Bar
12 KB Swings
Rest 2 Minutes
AMRAP 3
6 Burpees
9 Toes to Bar
12 KB Swings
Rest 1 Minute
AMRAP 2
6 Burpees
9 Toes to Bar
12 KB Swings
T1, T2 and T3- 53/35
Competitor- 70/53
*Each amrap is a separate score.
Home Version:
A1) Seated DB Strict Press 5x5-7
*No DB? Do Pushups or HSPU (any variation) 5x10
A2) 5x 10-15 Hollow Rocks + 10-15 Arch Ups (superman)
B) Complete the Following:
AMRAP 4
6 Burpees
9 V-Ups or Abmat Situps
12 KB/DB Swings
Rest 2 Minutes
AMRAP 3
6 Burpees
9 V-Ups or Abmat Situps
12 KB/DB Swings
Rest 1 Minute
AMRAP 2
6 Burpees
9 V-Ups or Abmat Situps
12 KB/DB Swings
*No KB or DB? Do Air Squats
*Each amrap is a separate score.
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