8/7/20 - 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

Regular Programming:

A) E2MOM x 12

30 Double Unders or 45 Single Unders

5 Burpees Over Bar

5 OH Squats

*If too easy, keep adding 1 BOB + 1 OH Squat, but you should aim to have at least :30 remaining each round.

**Can't OH Squat? Do Front Squats

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A) E2MOM x 12

30 Double Unders or 45 Single Unders

5 Burpees

5 Goblet/Odd Object Squats

*If too easy, keep adding 1 Burpee + 1 Squat, but you should aim to have at least :30 remaining each round.

**No rope? Do Jumping Jacks or Lateral Hops

Outdoor Class:

A) E2MOM x 12

30 Double Unders or 45 Single Unders

5 Burpees

5 OH Squats

*If too easy, add 1 BOB + 1 OH Squat, but you should aim to have at least :30 remaining each round.

**Can't OH Squat? Do Front Squats

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

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows