6/16/20 - Tuesday

Tier 1, 2, 3 and Competitor

Warmup:

2 Rounds of:

10 Good Mornings

10 Bootstrap Squats

10 T-Spine Rotations in bottom of Squat

10 Shin Boxes

5 Perfect Stretch to Pigeon each side

10 Up Dog/Down Dogs

10 Side Lunges each side

A1) Split Squat 5x5 each leg

*Set up with barbell on your back in a split stance. Focus on upright chest. Go to parallel or back knee just above ground.

A2) Pendlay, Landmine or DB/KB Rows 5x10

B) AMRAP 10

40 Double Unders or 60 Single Unders

20 KB Swings

10 KB OH or FR Lunges

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

Home Version:

A1) DB/KB Split Squats 5x5-7 each leg or Squat Therapy 5x10

A2) DB/KB/Banded/Odd Object Rows 5x10

B) AMRAP 10

40 Double Unders or 60 Single Unders

20 KB Swings

10 KB OH or FR Lunges

*No Jump Rope? Do Jumping Jacks, Mountain Climbers or Groiners. No KB/DB? Do Glute Bridges and Lunges or Pistols.

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20