6/16/26 - Tuesday

A1) Pause Backsquat 5x3

*2 second pause

*Start at 70% and work up

A2) Glute Ham Raises 5x 8-10

A3) Banded Side Shuffle 5x100ft

B) For Time:

20 Ring Dips or Pushups

30 KB Swings

40 Double Unders or 80 Single Unders

50 Deadlifts

40 Double Unders or 80 Single Unders

30 KB Swings

20 Ring Dips or Pushups

T1- Scale as needed

T2- 53/35 KB and 135/95 BB

T3- 53/35 KB and 165/105 BB

T4- 70/53 KB and 185/125 BB

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