6/23/20 - 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) Back Squat 5x3

*Start at 70% and work up

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

B) 3 Rounds For Time:

200m Mixed Farmer's Carry (KB + DB)

10 Deadlifts

20 KB Swings

T1- You pick the weight

T2- 135/95 BB 45/30 DB 53/35 KB

T3- 165/115 BB 45/30 DB 53/35 KB

Competitor- 185/125 BB 70/50 DB 70/53 KB

Home Version:

A1) Goblet Squats 5x5-7 or Squat Therapy 5x10

*Work on squat position and technique

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

B) 3 Rounds For Time:

200m Mixed Farmer's Carry (KB + DB) or Odd Object Carry

10 Deadlifts or (Broad Jump + Jump For Height)

20 KB Swings

*No KB? Do V-Ups or Abmat Situps instead of Swings

Outdoor Class:

A1) 5x (Clean/Power Clean + 3 Front Squats)

*Start at 70% or 1RM Clean/Power Clean and work up if possible

A2) DB/KB Rows 5x10

B) 3 Rounds For Time:

200m Mixed Farmer's Carry (KB + DB)

10 Deadlifts

20 KB Swings

T1- You pick the weight

T2- 135/95 BB 45/30 DB 53/35 KB

T3- 165/115 BB 45/30 DB 53/35 KB

Competitor- 185/125 BB 70/50 DB 70/53 KB

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