4/28/26 - Tuesday

A1) Front Squat 10-8-8-6-6-6

*Start at 60% and work up

A2) Bird Dog Rows 5x10

B) AMRAP 10

50 Double Unders or 100 Single Unders

12 Deadlifts

21 KB Swings

T1- Scale as needed

T2- 135/95 DL and 53/35 KB

T3- 185/125 DL and 53/35 KB

T4- 225/155 DL and 70/53 KB

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