10/13/26 - Tuesday

A1) Backsquat 5x3

*Start at 70% and work up

A2) Glute Ham Raises 5x 8-10

A3) Banded Side Shuffle 5x100ft

B) 4 Rounds For Time:

200m Run

12 Wallballs

9 Deadlifts

6 Burpees Over Bar

T1- Scale as needed

T2- 155/105

T3- 185/125

T4- 225/155

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