4/9/20

WARM-UP

10.8.6.4.2

Supermans

Quadrupeds/T-spine Rotations

—

AMRAP 6

10 Shoulder taps

10 Air Squats

5 Push-ups w/downward dog

5 broad jumps

—

:20 sec cobra stretch

:20 sec kneeling child pose stretch 

x 4 Rounds

BRIEF

HOME GYM TRACK

AFAP

10.9.8.7.6.5.4.3.2.1

S2OH @115-135/80-95

Box Jumps @24/20”

Alternative Movement

• Strict Press, Push Press, Jerks (Have your weight dictate your OH Movement) OH work should be challenging 

MINIMAL EQUIPMENT TRACK

AFAP

10.9.8.7.6.5.4.3.2.1

S2OH @115-135/80-95

Box Jumps @24/20”

Alternative Equipment

• KB, DB, Plate, MedBall, Weighted Odd Object

• An elevated surface to a appropriate height

Alternative Movement

• Strict Press, Push Press, Jerks

• Jumping Squats (doubling reps) (substitution of box jumps)

BODY WEIGHT TRACK

AFAP

10.9.8.7.6.5.4.3.2.1

HSPUs

Jumping Squats (20.18.16.14.12.10.8.6.4.2)

Alternative Movements

• 2 Wall Walks

• 30ft Backward Bear Crawl

• Feet Elevated Pike Push-ups

• Pike Push-ups w/o Elevation

• Plank /Wall Walks (perform same reps as squats)

COACHES CHALLENGE

50 Seated Russian Twist

-1 min rest

40 Seated Russian Twist

-:45 sec rest

30 Seated Russian Twist 

-:30 sec rest

20 Seated Russian Twist 

-:15 sec rest

10 Seated Russian Twist

MOBILITY

Half lotus on wall

Seated straddle (2 min)

Shoulder distraction