6/26/20 - Friday
Tier 1, 2, 3 and Competitor
Home 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
4 Hang Power Snatches
4 OH Squats
4 Burpees Over Bar
*Add 2 reps of each movement each round if possible
T1- You pick the weight
T2- 95/65
T3- 115/75
Competitor- 135/95
Home Version:
A) E4MOM x 6
200m Run
4 DB Snatches
4 DB OH or Goblet Squats
4 Burpees
*Add 2 reps of each movement each round if possible
*No DB? Do Broad Jumps and Jumping Squats
Outdoor Class:
A) E4MOM x 6
200m Run
4 Hang Power Snatches
4 OH Squats
4 Ball Slams
*Add 2 reps of each movement each round if possible
T1- You pick the weight
T2- 95/65 BB 30/20 SB
T3- 115/75 BB 30/20 SB
Competitor- 135/95 BB 40/30 SB
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