7/29/20 - Wednesday

Tier 1, 2, 3 and Competitor

Home Warmup:

3 Rounds of:

:30 of Shoulder Taps

3 Samson Stretches each side (Reverse Lunge, reach up and lean back)

3x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)

:30 of Plank Up/Downs

10 Bird Dogs

10 I, Y, T's (laying down)

A1) Push Press 5x3

*Start at 60% of 1RM Shoulder Press and work up

A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x5

B) For Time:

400m Run

10 OH Squats

400m Run

15 Front Squats

400m Run

20 Back Squats

400m Run

25 Deadlifts

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) DB Push Press 5x 5-7 each arm

*No DB? Do Pushups or HSPU (any variation) 5x10

A2) 5x :30 Hollow Hold + 1:00 Plank

B) 4 Rounds For Time:

400m Run

10 Burpee Broad Jumps For Distance

Outdoor Class:

A) Push Press 5x5

*Start at 60% of 1RM Shoulder Press and work up

B) For Time:

Run 2 Laps

10 OH Squats

Run 2 Laps

15 Front Squats

Run 2 Laps

20 Back Squats

Run 2 Laps

25 Deadlifts

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20