7/10/20 - 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

Regular Programming + Outdoor Class:

A) AMRAP 25

7 Deadlifts

400m Run

*Scored by total deadlifts

T1- You pick the weight

T2- 165/105

T3- 225/155

Competitor- 275/185

Home Version:

A) AMRAP 25

400m Run

10 (Jump Squat + 2 Jumping Lunges)

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