5/4/20 - Monday

May 3

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

30 Double unders or 50 Single Unders or Jumping Jacks

5 Perfect Stretches each side

10 Glute Bridges

10 Good Mornings + 10 Single Leg RDL's

Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber

10 I, Y, T's

A) 7x (Hang Clean + 2 Clean)

*Start at 60% and work up

**Can be power variation if needed (especially if you did Saturday's workout)

B) AMRAP 9

3, 6, 9, 12, 15...Climb the ladder

Shoulder to OH or HSPU or Shoulder Taps (each side)

Toes to Bar or V-Ups or Abmat Situps

Calorie Row/Assault Bike

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- HSPU

Home Version:

A) 10x (Hang Clean + 2 Clean)

*Use DB/Odd Object/PVC Pipe

**Can be power variation if needed (especially if you did Saturday's workout)

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

B) AMRAP 9

3, 6, 9, 12, 15...Climb the ladder

DB Shoulder to OH or HSPU or Shoulder Taps (each side)

V-Ups or Abmat Situps

Up Downs (no pushup burpee)

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

Arnold Chua

5/4/20 - Noon Zoom Recording