5/8/20 - 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 OH Squat 5x5

*Start at 60% and work up

**2 second pause at bottom

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

B) "The Chief"

5 Rounds of 3:00 on/1:00 off...

3 Power Cleans

6 Push Ups

9 Air Squats

*Pick up where you left off. Score is total rounds and reps.

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) Single Arm Pause DB OH Squat 5x7 w/ DB or PVC/Broomstick

*2 second pause at bottom

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

B) "The Chief" -ish

5 Rounds of 3:00 on/1:00 off...

3 Burpees

6 Push Ups

9 Air Squats

*Pick up where you left off. Score is total rounds and reps

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