6/5/20 - 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) OH Squat 5x5

*Start at 60% and work up

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

B) "Fran"

For Time:

21-15-9

Thruster

Pullups

T1- You pick the weight

T2, T3 and Comp- 95/65

Home Version:

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

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

B) For Time:

21-15-9

DB Thrusters

V-Ups or Abmat Situps

*Only have 1 DB? Do single arm thrusters, switch arms halfway through each set. No DB? (Do Burpee + Jumping Squat)

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