5/26/20 - Tuesday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

30 Plank Jacks

5 Perfect Stretches each side

10 Glute Bridges

5 Good Mornings + Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber

10 I, Y, T's

A) Power Snatch 5x3

*Start at 60% and work up

B) AMRAP 7

30 Double Unders or 50 Single Unders

15 Shoulder to OH

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Home Version:

A) DB Power Snatch 5x 3 each side

*No equipment? Do Burpee Broad Jump to Jump for Height 10x3

B) AMRAP 7

30 Double Unders or 50 Single Unders

15 DB Shoulder to OH

*No Rope? Do Jumping Jacks

**No DB? Do Shoulder Taps. (If you didn't do Murph, you can do pushups)

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow