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
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