7/24/20 - 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) Mixed Carry Reverse Lunges

*Add deficit if possible (45lb plate)

**Can mix KB/DB if needed

***Use a challenging weight

10 reps of each:

Farmer's

Farmer's + Front Rack (R)

Farmer's + Front Rack (L)

Front Rack

Front Rack + OH (R)

Front Rack + OH (L)

Double OH

*No DB/KB? Do Odd Object Lunges 7x10

B) 3 Rounds For Time:

400m Run

15 Double Pushup Burpees

25 Air Squats

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