A1) Pause Backsquat 5x5
*Start at 70% and work up
**2 second pause at the bottom
A2) Glute Ham Raises 5x 8-10
A3) Banded Side Shuffle 5x100ft
B) 3 Rounds For Time:
400m Run
21 KB Swings
12 Hand Release Pushups, Ring Dips or HSPU
T1- Scale as needed
T2- 53/35
T3- 53/35 and Ring Dips
T4- 70/53 and HSPU
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