9/22/20 - 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:
A) E3MOM x 7
5 OH Squats or Front Squats or Back Squats
7 Toes to Bar or Hanging Knee Raises
9 KB Swings
*Add 2 reps of each movement every round
T1- You pick the weight.
T2- 75/55 and 53/35
T3- 95/65 and 53/35
Competitor- 115/75 and 70/53
Home Version:
A) E3MOM x 7
5 DB/KB OH Squats or DB/KB Front Squats
7 V-Ups, Alternating Single Leg V-ups or Situps
9 KB Swings
*Add 2 reps of each movement every round
**No DB or KB? Use an odd object or do Jumping Squats and Pushups instead of Swings
Outdoor Class:
A) E3MOM x 7
5 OH Squats or Front Squats or Back Squats
7 V-Ups, Alternating Single Leg V-ups or Situps
9 KB Swings
*Add 2 reps of each movement every round
T1- You pick the weight.
T2- 75/55 and 53/35
T3- 95/65 and 53/35
Competitor- 115/75 and 70/53
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