7/7/20 - 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

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 12

15 Wallballs 20/14

15 Chest to Bar Pullups, Pullups or Ring Rows

40 Double Unders or 60 Single Unders

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 12

15 Wallballs 20/14

15 V-Ups or Abmat Situps

40 Double Unders or 60 Single Unders

*No Wallball? Do Goblet Squats or Jumping Squats or Air 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 12

15 Thrusters

15 Bent Over Rows

15 Lateral Hops Over Barbell

T1- You pick the weight. Can use DBs

T2- 45/35

T3- 75/55

Competitor- 95/65

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