6/5/26 - Friday

A1) Front Squat 5x5

*60%, 70%, 80%x3

A2) Bird Dog Rows 5x10

B) For Time:

100 Double Unders or 200 Single Unders

50 Wallballs 20/14

40 Deadlifts

30 Ring Dips or Pushups

T1- Scale as needed

T2- 135/95

T3- 185/125

T4- 225/155 and Ring Dips

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