7/28/20 - Tuesday

Tier 1, 2, 3 and Competitor

Home 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) Barbell Split Squat 5x5 each leg

*Start at medium weight and work up

**Barbell on back

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

B) AMRAP 9

15 Wallballs

10 HSPU or Pushups

30 Double Unders or 50 Single Unders

T1- You pick the weight

T2 and T3- 20/14

Competitor- 30/20

Home Version:

A1) DB/KB Split Squats 5x5-7 each leg or Squat Therapy 5x10

A2) DB/KB/Banded/Odd Object Rows 5x10

B) AMRAP 9

15 Wallballs or Ballslams

10 HSPU or Pushups

30 Double Unders or 50 Single Unders

*No WB or Slamball? Do Jumping Squats

Outdoor Class:

A) Barbell Split Squat 5x5 each leg

*Start at medium weight and work up

**You choose if bar is in front rack or on back

B) AMRAP 9

15 Ballslams

10 Pushups

30 Double Unders or 50 Single Unders or 30 Jumping Jacks

T1- You pick the weight

T2 and T3- 30/20

Competitor- 40/30

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