7/14/20 - 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 7-5-3-5-7

*Start at 70% and work up, then back down

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

B) 4 Rounds For Time:

200m Run

10 Hang Squat Cleans

10 Chest to Bar Pullups, Pullups or Ring Rows

T1- You pick the weight. Can use DBs

T2- 75/55

T3- 95/65

Competitor- 115/75

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) 4 Rounds For Time:

200m Run

10 Jumping Squats

10 V-Ups or Abmat Situps

Outdoor Class:

A) Front Squat 7-5-3-5-7

*Start at a medium weight and work up, then back down

B) 4 Rounds For Time:

200m Run

10 Hang Squat Cleans

10 Bent Over Rows

T1- You pick the weight. Can use DBs

T2- 75/55

T3- 95/65

Competitor- 115/75

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