9/11/20 - 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) Deadlifts 3x5

*Start at 60-70% and work up

B) 4 Rounds For Time:

45 Double Unders or 75 Single Unders

10 Chest to Bar Pullups, Pullups or Ring Rows

10 Front Squats

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A) Deadlifts 3x5

*Start at 70% and work up

**No Barbell? Do Odd Object Deadlifts or (Jump for height + Jump for Distance)

B) 4 Rounds For Time:

45 Double Unders or 75 Single Unders

10 DB or KB Bent Over Rows

10 DB or KB Front Squats

*No Jump Rope? Do Jumping Jacks

**No DB/KB? Use an odd object

Outdoor Class:

A1) Deadlifts 3x5

*Start at 60-70% and work up

B) 4 Rounds For Time:

45 Double Unders or 75 Single Unders

10 Barbell Bent Over Rows

10 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