6/12/20 - 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

A) E4MOM x 6

200m Run

7 Deadlifts

7 Burpees Over Bar

*Add 2 DLs and 2 Burpee each round if possible

T1- You pick the weight

T2- 115/75

T3- 155/105

Competitor- 185/125

*No Barbell? Do KB/DB Swings (10, 12, 14...) or Jump Squats (2x)

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