7/21/20 - 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

Regular Programming:

A1) Front Squat 8-6-4-2-4-6-8

*Start at 60% and work up, then back down

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

B) For Time:

1 Mile Run

200m Farmer's Carry

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

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) For Time:

1 Mile Run

200m Farmer's or Odd Object Carry

Outdoor Class:

A) E2MOM x 6

3 Front Squats

*Start at a light/medium weight and work up

B) For Time:

1 Mile Run

200m Farmer's Carry

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

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